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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Metcon: Today’s piece is intended to be purely aerobic with pacing around 75%. Today workout can be split however needed, but work is set up to easily be divided staying consistent on each round. If you’re sore from 18.5 then drop your pace to 65%.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 18:00)

Each athlete compeltes one full round of this warm-up: 3 Rounds of:

150 meter row

12 KBS

12 Goblet Squats 12 Burpees

Metcon

Metcon (Time)

Metcon (20:00 – 60:00)

In teams of 3 for time:

Row 2k

Then 12 Rounds of:

21 KBS (53, 35)

18 Goblet Squats (53, 35) 15 Burpees

Then,

Row 2k
L3: (45, 25)

L2: (35, 25)

L1: (35, 25 Russian Swings) 40:00 Cap

Extra Credit

Metcon (No Measure)

Extra Credit

1a) Banded Pull-throughs: 3 x 15. No rest.

1b) Banded Leg Curls: 3 x 25 ea. No rest.

1c) Landmine Rotations: 3 x 20-30 total. No rest.