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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

Run Warmup

200 Meter Easy Run

30 Seconds

Straight Leg Inchworm to Push-up

Air Squats

Push-up to Down Dog

Air Squats

Front Plank to Push-up Planks

Air Squats

Modified Barbell Warmup

5 Romanian Deadlift

5 Hang Muscle Cleans

5 Front Rack Elbow Rotations (Each)

5 Front Squats

5 Strict Press and Reach

5 Push Press

Metcon Prep

DEADLIFT

Movement Prep

5 Pausing Deadlifts

5 Deadlifts

FRONT SQUAT

Movement Prep

5 Pausing Front Squat

5 Front Squats

PUSH JERK

Movement Prep

5 Pausing Push Jerks

5 Push Jerks

Metcon

WeWork (Time)

Teams of 3:

4 Rounds For Time (30 Minute Time Cap):

800 Med Ball Run (20/14)

60-50-40-30:

Deadlifts

Front Squats

Push Jerks
Barbell Weights:

Males: 115-135 -155-175

Females: 85-95-105-115

GENERAL

• Teams of 3 will use one Medball and one barbell

• Weight increases after each round

• Teams run together, with one partner carrying the weight at a time

• Split reps and run distances inside and how you see fit