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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

400 Meter Run

With A Partner

1 Minute

Partner Sit-ups

Partner Lateral Throws

Partner Chest Passes

Partner Squat Throws

Partner Alternating Slams

Performed with Light Weight Medicine Ball

Metcon Prep


Movement Prep

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Toes to Bar

3 Knees to Chest

3 Toes to Bar

Movement Substitutions

Reduce Reps

Feet as High as Possible

Knees to Chest


Movement Prep

With Lighter Medicine Ball:

5 Front Squat

5 Push Press

5 Wallballs

With Workout Weight Medicine Ball:

3 Thrusters

3 Wallballs


Wreck Trek (Time)

On the 10:00 x 3 Rounds:

200 Meter Run

15 Toes to Bar

200 Meter Med ball Run (20/14)

15 Wallballs (20/14)

200 Meter Run
• In this fast paced interval style workout, rounds begin every 10 minutes (0:00, 10:00, 20:00)

• Following the last 200 meter run, athletes will rest until the next interval begins

• The work should take somewhere between 5-7 minutes, leaving 3-5 minutes of rest

• The score is the slowest of the three rounds