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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Metcon: Today’s partner piece is about strategy. It’s up to your team to come up with the best strategy to complete the

most work in 35 minutes. KB weight choices should be heavier today.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

Get into your team of 3 and warm-up/set-up:

Row 250 or 200 Meter Run each then each person complete, 10 Russian KBS

10 Push-ups

Rest 30s

7 KBS

7 Push-ups

Rest 30s.

5 KBS

5 Goblet Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

Metcon (20:00 – 55:00)

AMRAP 35 in Teams of 3:

Run 5k

Then remaining time Max Rounds of: 30 KBS (70, 53)

30 Walking Lunges (BW)

30 Push-ups

L3: (53, 35)

L2: (45,25) (Box Push-ups)

L1: (35, 25 Rus Swings) (Box Push-ups)

Extra Credit

Metcon (No Measure)

Extra Credit (55:00 – 60:00)

1a) Seated Overhead Band Tricep Extensions: 3 x 12-15. Rest 30s.

1b) DB Hammer Curls: 3 x 10-12.

Rest 30s.

2) Russian Twists with a plate: 3 x 30. Rest 60s.