CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

WHITEBOARD BRIEF (0:00 – 3:00)

– GPP: Today’s workout is intended to done at 100% effort, but rest as needed between sets. Because of the combination of the movements and because you’ll receive enough rest between sets you should be able to work consistently for the entire 30 minutes. It’s your choice how you want to perform today’s work.

Warm-up

Warm-up (No Measure)

WARM UP/MOBILITY (3:00 – 20:00)

PVC Game:

1st Drop: 10 Walking Lunges

2nd Drop: 20 Jumping Jacks

3rd Drop: 30 Single Unders

4th Drop: 400 Meter Run

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Set-up + Review

– Single Arm Farmer Carry

– Sledpush

– Single Arm OH Carry

– Hollow Hold

GPP

Metcon (AMRAP – Rounds)

GPP (20:00 – 55:00)

AMRAP 30:

Single Arm Farmer Carry x 25 meters each.

Light Sledpush Sprint x 50 meters.

Single Arm OH Carry x 25 meters each.

Hollow Hold x 20s

Rest as needed.

–Measure is rounds (a round consisting of all four movements).
*Alternate Workout:

AMRAP 30 w. a partner:

Single Arm Farmer Carry x 60s

Max Bike or Row for Cals x 60s

Single Arm OH Carry x 30s (15s each arm)

Hollow Hold x 20s

*One athlete completes a full round at a time.

Recovery

Warm-up (No Measure)

RECOVERY (55:00 – 60:00)

5 Minute Light Recovery Jog or Row