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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

WHITEBOARD BRIEF (0:00 – 3:00)

– Metcon: Have fun and work with someone new. Don’t worry as much about your strategy today. Prioritize perfect movements and being efficient with your breathing. Effort should be around 80% today with deadlifts being light.

Warm-up

Warm-up (No Measure)

WARM UP/MOBILITY (3:00 – 15:00)

Partner up and Grab a medball, barbell, and jump rope and complete:

AMRAP 8:

20 Single Unders

8 Wallballs

6 Deadlifts (working up to Metcon weight)

4 Lateral burpees

Metcon

Metcon (Time)

For time with a partner:

Buy in:

200 Double Unders

Then,

100 Wallballs (20, 14)

100 Deadlifts (185, 125)

100 Lateral Burpees

100 Wallballs (20, 14)

Cash-out,

200 Double Unders

*One person works at a time. Split as needed.

*35:00 Cap
Rx+:(225, 155)

L3: (155, 105)

L2: (Double Under Attempts) (14, 10) (135, 95)

L1: (Single Unders) (10, 8) (115, 75)

Extra Credit

Metcon (No Measure)

EXTRA CREDIT (55:00 – 60:00)

Banded Complex with a light band all done UB:

50 Banded Facepull aparts

50 Banded Pulldowns

50 Banded Pull-aparts