CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

WHITEBOARD BRIEF (0:00 – 3:00)

– GPP: Today’s work is geared toward allowing you to split work as you feel works best for your team. Overall, have fun and worry about quality over quantity.

Warm-up

Warm-up (No Measure)

WARM UP/MOBILITY (3:00 – 15:00)

Group Indian Run!

Have athletes gather in a single file line outside. Everyone begins jogging together, staying in line. The Indian Run begins when the last person in line sprints to the front. When that person gets there, the next person at the end of the line sprints to the front of the line. Continue for 400 meters. Finish with 5 minutes of dynamic movements.

Metcon

Metcon (AMRAP – Reps)

METCON (20:00 – 50:00)

With a partner:

10 Minutes of Sledpull or Push Max 100 Ft. Intervals

8 Minutes of Shuttle Sprint x 100 Meters Max Intervals

6 Minutes of DB Man Makers Max Reps (50, 30)

4 Minutes of Turkish Get-ups for Max Reps (53, 35)
*Alternative for Sledpushes

– Sledpulls

– Max Rounds in 10 Minutes of 25 Calorie Row/25 Russian KBS (70, 53)

Extra Credit

Warm-up (No Measure)

RECOVERY (50:00 – 60:00)

5 minutes of light foam rolling

5 Minutes of Parasympathetic Breathing