CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Skill: We’ll review all static holds and then run through 3 rounds for quality. Take the time to focus on

position.

– GPP: Today’s work is not for score so if you need to increase your rest intervals do so. Do not

underestimate this work today. This work is very important for building your base and improving your capacity.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

Funnell Tag x 7:00

Then,

Foam Roll x 45-60s each

– IT Bands

– Hamstrings

– Thoracic Spine

– Lats

– Calves

Skills Work

Warm-up (No Measure)

Skill (15:00 – 25:00)

Gymnastics Skill Work

3 Rounds for Quality:

10s L-Sit Hold

10s Ring Support

10 Alternating Pistols

Metcon

Metcon (AMRAP – Rounds and Reps)

Metcon (25:00 – 55:00)

25 Minutes of:

1a) Heavy Sledpush or Sledpull Powerwalk x 50 yards. Rest 60s.

1b) Single Arm Farmer Carry x 50 yards each. Rest 60s

1c) Double DB Rows x 10. Rest 60s.

*Alternate Option for Sledpush = Alt. Weighted Step-ups x 20 reps

Extra Credit

Warm-up (No Measure)

Extra Credit (55:00 – 60:00)

2 Rounds of:

Banded Hip Flexor Pulls x 25 each

Single Leg Banded Leg Curls x 50 each

Rest as needed.