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CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Metcon: Work with a partner today and have a strategy because these DB Man Makers are demanding and slow so it would be easy to redline and incur excessive bouts of resting. Effort should be around 75-80%.

Warm-up

(3:00 – 18:00)

PVC Game x 7 Minutes

*Everytime PVC Drops

1st Drop: 10 Walking Lunges

2nd Drop: Worlds Greatest Stretch x 20s each 3rd Drop: 10 Hollow Rocks + 10 Supermans 4th Drop: 10 PVC Thrusters + 10 Squat Thrust +

Review DB Man Makers

Metcon

Metcon (AMRAP – Rounds and Reps)

(20:00 – 50:00)

In teams of 2:

AMRAP 28:

20 DB Man Makers (50, 30)

800 meter Run

*One person works at a time. Split as needed.
Rx+:(Add 10/8 Ring Muscle-ups each round) L3: (40, 25)

L2: (35, 20)

L1: (25, 15)

Extra Credit

(55:00 – 60:00)

5 Minutes of P. Breathing