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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 10:00)

30 Seconds

Single Dumbbell Russian Swing

Jumping Jacks

Sit-ups

Single Dumbbell Push Press (Right)

Lateral Hops Over Dumbbell

Hollow Rocks

Single Dumbbell Push Press (Left)

Forward & Back Hops Over Dumbbell

Arch Ups

Mobility

Down Dog: 1 Minute

Up Dog: 1 Minute

Metcon Prep

TOES TO BAR

Movement Prep

10 Scap Pull-ups

10 Kip Swings

5 Knees Up

5 Knees to Chest

3 Toes to Bar

Movement Substitutions

Reduce Reps

Feet as High as Possible

Knees to Chest

DUMBBELL SNATCHES

Movement Prep

Right Arm, Then Left with Lighter Weight:

3 Deadlifts

3 Jump Shrugs

3 High Pulls

3 Strict Presses

3 Dumbbell Snatches

Practice Round

1 Round

100 Meter Run

6 Toes to Bar

6 Dumbbell Snatches

Build to Workout Weight

Metcon

Shake Weight (Time)

3 Rounds:

800 Meter Run

21 Toes to Bar

30 Dumbbell Snatches (50/35)
TOES TO BAR & DUMBBELL SNATCHES

• Choose weights/variations you can complete within 3 sets during the workout

RUN

• If Unable to Run:

o 1000 Meter Row