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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

60 Seconds

Easy Row

PVC Straight Leg Swings (30 Each Side)

45 Seconds

Moderate Row

PVC Pass Throughs

30 Seconds

Fast Row


Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Press & Reach

5 Romaninan Deadlifts

5 Front Squats

Metcon Prep


Movement Prep

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

3 Chest to Bar Pull-ups

Movement Substitutions

Reduce Reps

Banded Chest to Bars or Pull-ups

Jumping Chest to Bars or Pull-ups

Ring Rows


Movement Prep

5 Knees to Waist

5 Knees to Chest

5 Toes to Bar

Movement Substitutions

Reduce Reps

Feet as High as Possible

Knees to Chest

Knees to Waist


Movement Prep

5 Empty Bar Deadlifts

Build to Light Weight

5 Pausing Deadlifts (1 Inch off the Ground for 3 Seconds)


Ninja Turtle (Time)

Every 4 Minutes x 5 Rounds:

3 Chest to Bar Pull-ups

6 Toes to Bar

9 Deadlifts (225/155)

15/12 Calorie Row
• Working through 5 fast paced intervals today

• Rounds begin on the 0-4-8-12-16

• Looking to have somewhere between 1:30-2:00 of rest before starting the next round

• Score is the slowest interval of the 5