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CrossFit Tucker – CrossFit

WOD Brief and Warmup

Line Drills

100 Meter Run

Karaoke (down and back)

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffle with Jumping Jacks (down and back)

5 Inch worms

Bear walk

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon Prep

SDHP

5 sumo deadlifts

3 sumo deadlift high pulls

THRUSTER/PUSH PRESS/POWER CLEANS

5 dead lifts

3 power cleans

3 push press

3 front squats

3 thrusters

BURPEES

5 step back burpees

3 burpees

KB SWINGS

5 kb deadlifts

5 russian swings

3 full kettlebell swings

PULL UPS/KNEES TO ELBOWS

10 scap pull ups

5 kip swings

5 high knees

3 knees to elbows

3 pullups

SLAM BALLS

4 slam ball deadlifts

3 slam balls

SIT UPS

3 straight leg sit ups

3 bent knee sit ups

DUs

20 seconds single unders

20 seconds double unders

OVERHEAD REVERSE LUNGES

5 body weight step back Lunges

3 weighted step back lunges

Metcon

12 Days Of Christmas (Time)

1 Sumo deadlift highpull 75/55

2 Thrusters 75/55

3 Push Press 75/55

4 Power cleans 75/55

5 Burpees

6 Kettlebell Swings 53/35

7 Pull Ups

8 Knees To Elbows

9 Slam Balls 20/15

10 Abmat Sit-ups

11 Double Unders

12 Overhead Reverse lunges 45/25lb plate