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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Metcon: The intent today is much like last Thursday, recovery. Low intensity work facilitates recovery and improves your

aerobic system.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

The Limber 11

Metcon

Metcon (No Measure)

Metcon (15:00 – 50:00)

1) Rowing Intervals: 5 x 500 Meters @70%. Rest 60s. 2) Farmer Carry: 4 x 100 Meters. Rest 60s.

3) Run Intervals: 4 x 200 Meters. Rest 60s.

Extra Credit

Metcon (No Measure)

Extra Credit (50:00 – 60:00)

1) Barbell Single Leg RDLs: 3 x 8 ea. Rest 60s.

2a) Banded Plank Row: 3 x 10 ea. Rest 30s.

2b) DB Rolling Tricep Extensions: 3 x 12-15. Rest 30s.