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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

3 Stations:

1 Minute Easy Row

1 Minute Active Spidermans

1 Minute Slamball Ball Foot Taps

1 Minute Moderate Row

1 Minute Active Samson + Air Squat

1 Minute Slamball Deadlifts

1 Minute Faster Row

1 Minute Push-up to Down Dog

1 Minute Slamball Strict Press & Reach

Mobility

Slamball Squat Hold: 45 Seconds

Child’s Pose on Slamball: 45 Seconds

Pigeon Pose: 45 Seconds Each Side

Metcon Prep

SHUTTLE RUNS

Movement Prep

6 Easy Shuttle Runs

6 Moderate Shuttle Runs

6 Fast Shuttle Run

SLAMBALLS

Movement Prep

Each Partner:

5 Slamball Deadlifts

5 Slamball Push Presses

5 Slamballs

Metcon

Bam Bam (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 25:

10/7 Calorie Row

10 Slamballs (30/20)

10 Shuttle Runs (10 Meters)
GENERAL

One athlete works at a time in this sprint interval workout

The athlete will complete all reps at the row, ball, and shuttle runs before the next athlete goes

Rounds are counted every time an athlete finishes the shuttle runs

Rounds will likely take somewhere between 1:00 – 1:30

This means teammates can expect to complete between 6-8+ rounds a piece (18-25 Round Total)

SLAMBALLS

Choose a slamball weight that you can complete all 10 reps without stopping

SHUTTLE RUNS

Place two cones 10 meters apart from each other

A rep is counted every time one body part makes contact beyond the cone