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CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Skill: Today you’ll perform one gymnastics movement different from last week. Try not to repeat HSPU which we did yesterday unless of course, you weren’t here yesterday.

– Metcon: Today’s metcon is intended to be done at 85% effort for all sets. You’ll only have enough rest for partial recovery to sustain your efforts. All work should be completed UB.

Warm-up

(3:00 – 15:00)

Grab a light KB and complete:

5 Russian Swings Left

5 Russian Swings Right

5 KB Push Press Right

5 KB Push Press Left

20 Figure 8s

5 KB Front Squat Right

5 KB Front Squat Left

5 KBS (american)

20 KB Hand Switches (10 each)

Then,

Review Gymnastics Skills + Get Jump ropes out

Skills Work

(15:00 – 30:00)

CF Gymnastics Open Skills

EMOM 7:

30s of Skill Practice

*Different skill that last week

Metcon

Metcon (No Measure)

Every 5:00 x 5 Sets:

Row 400 Meters

15 KBS (53, 35)

30 DUs
L2: (45, 30) (30 DU attempts\60 Singles)

L1: (300m Row)(35, 25 Russian Swings)(30 Singles)

Extra Credit

(55:00 – 60:00)

Hollow Hold: 3 x 10-20s.

*After each set complete 50 Double Leg Banded Leg Curls