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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

With a Partner

3 Minutes:

Buddy 1: 1:30 Banded Lat Stretch (45 Each Side)

Buddy 2: 1:30 Active Divebombers

Switch Stations at the 1:30 Mark

3 Minutes:

Buddy 1: AbMat Sit-ups

Buddy 2: 100 Meter Run

Switch Stations When Buddy is Back From Run

3 Minutes:

Buddy 1: Hollow Hold

Buddy 2: 20 Lateral Hops Over Med ball

Switch Stations When Buddy is Done With Hops

Metcon Prep

WEIGHTED STRICT PULL-UP / STRICT PULL-UPS

Movement Prep

10 Scap Pull-ups

20 Second Hollow Hold on Bar

1-3 Strict Pull-ups

Movement Subs

Reduce Reps

Banded Strict Pull-ups

Ring Rows

Weightlifting

Weighted Pull-ups (1-1-1-1-1)

Metcon

Sleeping Bag (Time)

4 Rounds:

15 Strict Pull-ups

200 Meter Run

30 AbMat Sit-ups

200 Meter Med Ball Run (20/14)

Scoring: Time