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CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Metcon: Today’s work is a “cardiac output” type session where your heart-rate should be around 60-70% for the entire workout. The goal today is complete all your loaded carries without stopping (only to switch arms), 100 ft.


(3:00 – 15:00)

12 min Dynamic Warm-up including:

World’s Greatest Stretch x 10s each pose


Dynamic Warm-up including:

High Knees

Butt Kickers

Side Shuggle with Arm Swing

Toe Walk

Heel Walk

Inverted Walk

Everted Walk

A skips

B Skips

C Skips

Broad Jump

Inch Worms

Low Bear Walk

Lateral Bear Walk (both directions)

*End with 3 sets of get-up sprints. Have athletes lay on their backs (3 at a time) and on your clap they’ll get to their feet and sprint starting off at 50% intensity and increasing on each set.

Skills Work

Handstand Walk (10 minutes)

Handstand Walk Progressions x 10 Minutes.

*Coaches choose your favorite progressions.


Metcon (AMRAP – Rounds and Reps)


50 Ft. Single Arm OH KB Carry Right

50 Ft. Single Arm OH KB Carry Left

25 Air Squats

50 Ft. Front Rack KB Carry Right

50 Ft. Front Rack KB Carry Left

25 Hollow Rocks

60s on Rower for Calories

*Score = Rounds + Calories

Extra Credit

(55:00 – 60:00)

Single Arm Banded Pushdowns: 100 Reps per arm in as few of sets as possible.