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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

WHITEBOARD BRIEF (0:00 – 3:00)

– Metcon: Sustainable pacing at 75% for all rounds. The 60s rest is a partial recovery in order to stay aerobic and NOT redline. KBS should be light. Try to sustain same splits on 400m runs today.

– Finisher: 10 minutes of 3 movements. Shoot for 3-4 complete rounds.

Warm-up

Warm-up (No Measure)

WARM UP/MOBILITY (3:00 – 18:00)

Run or Row 400 Meters

Then,

8 Russian Swings

30 Single Unders

8 American Swings

30 Double Unders or Attempts

8 Goblet Squats

30 Double Unders or Attempts

Metcon

Metcon (Time)

METCON (20:00 – 50:00)

5 Rounds of:

400 Meter Run

30 Double Unders

15 KBS (53, 35)

Rest 60s.

25:00 Cap
L2: (40s Double Under Attempts) (35, 25)

L1: (200-300m Run) (50 Single Unders) (35, 25 Russian Swings)

Extra Credit

Metcon (No Measure)

EXTRA CREDIT (50:00 – 60:00)

AMRAP 8:

Unilateral KB Carry x max 50 ft. trips

DB Split Squat x 6-8 each.

Banded Pull-aparts x 15