Select Page

CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Metcon: Aerobic power work. We want to stay consistent with how long each set takes us today and NOT break any of our sets. Some of the intervals will give you longer rest intervals. This is by design to take advantage of this.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 18:00)

Abmat Pizza Game

*For every drop complete

– 3 Squat Thrusts

– 6 Lunges in place

Then grab a light KB:

– 10 Russian KBS

– 10 Ring Rows

– 50 Single Unders

*Rest 30s between movements.

*Add weight and grab KB you plan on using for the EMOM and complete:

– 6 KBS

– 6 Ring Rows

– 50 Single Unders

Metcon

Metcon (No Measure)

Metcon (20:00 – 55:00)

EMOM 30:

Minute 1: 10 Burpees

Minute 2: 10 KBS (53, 35)

Minute 3: 15/10 Calorie Row

Minute 4: 10 Ring Rows

Minute 5: Run 100 Meters

Minute 6: 60s of Single Unders (active recovery) *Score = who is your favorite coach at the box =)

Extra Credit

Metcon (No Measure)

Extra Credit (55:00 – 60:00)

5:00 of Static Stretching led by a coach