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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Metcon: Because you’re working with a partner you’ll have enough rest to sustain your pace today, but we want lower effort today, around 70-80%. Intensity is not always the priority as low intensity work helps improve our aerobic system and our ability to recover. Have fun today!


Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

With your partner,

Row 500 Meters

20 Walking Lunges

20 Hollow Rocks

60s Bear Crawl or HS Walk


Metcon (Time)

Metcon (20:00 – 55:00)

For time with a partner:


Calorie Row

Walking Lunges (BW)

Hollow Rocks

*Complete 100 Foot Bear Crawl or 50 Ft. Handstand Walk after each completed round.

*One person works. Split in half.

35:00 Cap

*Alternate Option

Rowing = 1 Mile, 800m, 600m, 400m, 200m OR Run

Extra Credit

Metcon (No Measure)

Worlds Greatest Stretch x 30s each pose.