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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 10:00)

200 Meter Run

40 Seconds

Active Spidermans

Active Samsons

Push-up to Down Dog

100 Meter Med Ball Run

30 Seconds

Frog Hops

Reverse Lunges

50 Meter Med Ball Run

20 Seconds

Easy Burpees

Mobility

Child’s Pose on Box: 1 Minute

Box Supported Ankle Stretch: 1 Minute

Metcon Prep

BURPEE BOX JUMPS

Movement Prep

6 Burpee Box Step-ups (Low Box)

.

10 Small Hops

10 Tall Hops

.

3 Burpee Box Jumps (Workout Height)

PULL-UPS

Movement Prep

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

5 Pull-ups

Movement Substitutions

Reduce Reps

Banded Pull-ups

Jumping Pull-ups

Ring Rows

15 Strict Pull-ups

Med Ball Run

100 M Med Ball Run

DUMBBELL SNATCH

Movement Prep

Each Arm:

3 Deadlifts

3 High Pulls

3 Strict Press

3 Dumbbell Snatches

Build to Workout Weight

6 Alternating Dumbbell Snatches

Metcon

El Nino (Time)

For Time:

1 Mile Run

50 Dumbbell Snatches (50/35)

400 Med Ball Run (20/14)

30 Pull-ups

20 Burpee Box Jumps (24/20)