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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– GPP: The goal of today is to perform to sledwork, carries, and shuttle sprints without the added element of time. All of this

work is quite challenging and if done right will leave you feeling like you’ve got a lot done in one session. The shuttle sprints

are intended to be 100% effort so work on your stride length today and arm mechanics.


Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

Foam Roll x 20s each:

– IT Bands, Lats, Thoracic Spine


Abmat Pizza game

*For each drop complete

5 Air Squats

5 Abmat Sit-ups

20 Mountain Climbers


Warm-up (No Measure)

Prep (15:00 – 20:00)

5:00 Set-up Carries and Sleds


Metcon (Weight)

Metcon (20:00 – 50:00)

10 Minutes of:

60-yard Sledpull Powerwalk @heavy. Rest 60s.

Rest 2:00 before moving to carries

8 Minutes of:

Unilateral Carry x 60 yards (30 each). Rest 60s.

Rest 2:00 Before moving to shuttle runs

6 Minutes of:

100 Meter Shuttle Sprint. Rest 60s.

50 Meters out, 50 meters back @80% (not a full sprint).

Record the weight used on the sledpull
*Alternate Workout Option

AMRAP 28 w. a partner:

800 Meter Run

50 Air Squats

50 KBS (53, 35)

Extra Credit

Metcon (No Measure)

Extra Credit (55:00 – 60:00)



10 Deadbugs

20 Banded Leg Curls each

30s Side Plank (15s each side)