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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 7:00)

3 Rounds:

40 Seconds Push-up to Down Dog

40 Seconds Slow Air Squats

40 Seconds Hold Variations

Holds:

Round 1: Front Plank

Round 2: Hollow Hold

Round 3: Arch Hold

Metcon Prep

ABMAT SIT-UPS

Movement Prep

10 Slow AbMat Sit-ups

5 Faster AbMat Sit-ups

WALLBALLS

Movement Prep

5 Front Squats

5 Push Press

5 Wallballs

FARMERS CARRY

Movement Prep

With Workout Dumbbells:

50 Meter Farmers Carry

Metcon

Open Road (AMRAP – Reps)

AMRAP 20:

30 AbMat Sit-ups

20 Wallballs (20/14)

100 Meter Farmers Carry (50’s/35’s)
“OPEN ROAD”

Over the 20 minutes, athletes can expect to complete 4+ rounds

Choose a wallball weight that you can complete in 1-3 sets within the workout

Athletes will use two dumbbells for the farmers carry, choosing a weight that they can complete with 1 break if needed