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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 10:00)

40 Seconds

Easy Row

Active Divebombers

Alternating Box Step-ups

Moderate Row

Active Samson + Air Squat

Lateral Box Step-ups (40 Seconds Each Leg)

Faster Row or Bike

Glute Bridge Walkouts

Broad Jumps Around Boxes

Warmup Performed with Low Box Height

Mobility

Drop Ankle Stretch: 1 Minute Each Side

Metcon Prep

ROW

Movement Prep

30 Seconds Just Legs

30 Seconds Legs & Torso

30 Seconds Full Stroke

BOX JUMP OVERS

Movement Prep

10 Small Hops in Place

10 Tall Hops in Place

5 Low Box Jump Overs

5 Workout Height Box Jump Overs

Metcon

Jack In The Box (Time)

For Time:

1000 Meter Row

800 Meter Run

50 Box Jump Overs (24/20)

800 Meter Run

1000 Meter Row