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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

WHITEBOARD BRIEF (0:00 – 3:00)

– Metcon: Today’s workout the deadlift should be light and capable of doing big sets of touch n go reps. Split the work into manageable sets with your partner to allow for consistent pacing throughout.

Warm-up

Warm-up (No Measure)

WARM UP/MOBILITY (3:00 – 20:00)

6:00 of Abmat Pizza Game

*For every drop complete

8 Air Squats,

8 Abmat Sit-ups,

8 Reverse Lunges in place

Then,

10:00 of Metcon Warm-up of:

2-3 Rounds of,

Rest as needed.

5 Deadlifts

10 Wallballs

100 Meter Run

Metcon

Metcon (AMRAP – Rounds and Reps)

METCON (20:00 – 55:00)

AMRAP 35 in teams of 2:

Run 400 Meters

50 Wallballs (20, 14)

Run 400 Meters

50 Deadlifts (155, 105)
L3: (135, 95)

L2: (115, 75) (14, 10)

L1: (95, 65) (10, 8)

*Alternate Options: 400m Run Sub 400m Row or 2:00 Bike

Extra Credit

Metcon (No Measure)

EXTRA CREDIT (55:00 – 60:00)

AMRAP 6:

30 Banded Pull-aparts

20 Alternating DB Curls

10 Straight Leg Raises