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CrossFit Tucker – CrossFit

WOD Brief and Warmup

WARMUP (0:00 – 10:00)

30 Seconds

Lateral Hops Over Bar

Active Samson

Wrist Stretch

Forward Hops Over Bar

Reverse Lunges

Front Rack Stretch

3 Push-ups + 10 Mountain Climbers

Jumping Lunges

Child’s Pose

Barbell Warmup

5 Romanian Deadlifts

5 Strict Press & Reach

5 Hang Muscle Cleans

5 Push Press & Reach

5 Muscle Cleans

5 Push Jerks

Metcon Prep

Box Jump Over Movement Prep

3 Box Jump Overs (Lower Box)

3 Box Jump Overs (Workout Box)

Pull Up Movement Prep

10 Kips

5 Jumping Pull Ups

3 Pull Ups

Movement Prep

5 Power Cleans

4 Push Jerks

3 Clean and Jerks

Build to Workout Weight

PRACTICE ROUND (25:00 – 30:00)

1 Round

200 MedBall Run

9 Box Jump Overs

6 Clean and Jerks

6 Pull Ups

Split Work Evenly. 3 Box Jump Overs, 2 Clean and Jerks, 2 Pull Ups Each. If short on time, scratch practice round.

Metcon

Moneybags (Time)

Teams of 3 (For Time | 30 Minute Cap)

800 Meter Med Ball Run (20/15)

75 Box Jump Overs (24/20)

50 Clean and Jerks (135/95)

75 Pull Ups

50 Clean and Jerks (135/95)

75 Box Jump Overs (24/20)

800 Meter Med Ball Run (20/15)