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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

Pizza Tag

Every athlete in class gets an abmat. The abmat is to be held overhead, similar to a pizza or tray of food. Athletes run around the gym trying to knock over other athletes pizzas while attempting to keep their pizza safe. Every time an athlete has their abmat hit the ground, they must perform 3 air squats + 3 abmat sit-ups before getting back in the game. Play one or two rounds with a time cap and/or play elimination, where last person standing is deemed the winner. You can put a twist on the game where athletes must switch the hand they hold the abmat in every time it hits the ground.

Metcon Prep

ABMAT SIT-UPS

Movement Prep

10 AbMat Sit-ups

SLAMBALLS

With Lighter Weight:

6 Slamballs

FARMERS CARRY

Movement Prep

With Lighter Weight:

100 Meter Farmers Carry

Metcon

Old MacDonald (Time)

5 Rounds:

100 Meter Farmers Carry (53’s/35’s)

20 AbMat Sit-ups

30 Slamballs (30/20)
GENERAL

Getting after some “Grunt Work” in today’s triplet workout

Looking for these 5 rounds to take somewhere between 20-30 minutes to complete

FARMERS CARRY

Two dumbbells or kettlebells can be used here based on availability

This should be a weight that athletes can complete the 100 meters with 1-2 quick breaks