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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

Line Drills

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

Fast Feet


3-Way Banded Shoulder Stretch: 30 Seconds Each Direction on Each Arm

Lat Stretch – Cross Body – Overhead on Elbow

Metcon Prep


Movement Prep

5 Slamball Deadlifts

5 Slamball Strict Press

5 Slamballs


Slam Dunk (AMRAP – Rounds and Reps)


200 Meter Run

15 Slam Balls (30/20)

15 Pull Ups