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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Metcon: Today’s workout is about managing shoulder fatigue and having a plan on how to split your work. Have fun today and get it done!

Warm-up

Warm-up (No Measure)

WARM UP/MOBILITY (3:00 – 18:00)

“Musical Medballs”

*Set-up 10-15 medballs having your athletes perform a bodyweight exercise moving around the medballs. Once you stop the music they will try to sit on a medball. The person that is left will complete their choice of one of the following exercises to the side (air squats, sit-ups, burpees, push-ups). After each set remove one medball until you only have two athletes left and one medball.

x 10:00

Then x 5:00,

Set-up equipment

10 Reps of:

Wallballs

Burpee Box Jump

Rope Climb or Scaling (2-3 reps)

Metcon

Metcon (Time)

METCON (20:00 – 50:00)

For time with a partner:

100-80-60-40-20

Double Unders

50-40-30-20-10

Wallballs (20, 14)

25-20-15-10-5

Burpee Box Jump w. a step down (24, 20)

5-4-3-2-1

Legless Rope Climbs

30:00 Cap
L3: (Rope Climb w. legs)

L2: (Single Unders) (1 Rope Climb each round 5 Strict Chin-ups per rope climb)

L1: (1/2 Single Unders) (20 Ring Rows each round) (Burpees)

Extra Credit

Metcon (No Measure)

EXTRA CREDIT (50:00 – 60:00)

AMRAP 7:

10 Zottaman Curls

20 Bradford Presses

30 ft. Single Arm Overhead KB Carry each