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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)


Alternating with a Buddy:

Buddy 1: 30 Second Row (Increase Pace Each Round)

Buddy 2: 30 Second Hollow Hold


Alternating with a Buddy:

Buddy 1: 30 Second Push-up to Down Dog

Buddy 2: 30 Second Arch Hold


Together with Buddy:

100 Meter Run

10 Synchro Sit-ups


Couch Stretch: 1:30 Each Side

Metcon Prep

Movement Prep

15 Scap Pull-ups

15 Second Hollow Hold on Bar

15 Second Arch Hold on Bar

10 Seconds Movement – Then Stop

10 Seconds Kip Swing

10 Second Knees Up

10 Seconds Knees Higher

Movement Substitutions

Reduce Reps

Feet as High as Possible

Knees to Chest

Knees to Waist


Cement Truck (5 Rounds for time)

Every 5 Minutes x 5 Rounds:

400 Meter Run

12/9 Calorie Row

15 Toes to Bar
The goal with this interval work is to train large sets of toes to bar with an elevated heart rate

Rounds begin on the 0:00, 5:00, 10:00, 15:00, and 20:00

Your score today is the slowest of the 5 rounds

Choose variations and distances that allow you to complete the work in less than 4 minutes, giving you at least 1 minute to rest