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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Metcon: Do not try to set a PR on your first mile run. Use a pace that will allow you to go right into your

burpees without excessive resting. Your second mile interval will be slower than your first but try to stay

within 90s of your first split. Some of your athletes will hit the time-cap on this one. Effort should be

around 70-75%.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 13:00)

Run 400 Meters

8:00 of Pose Running Drills.

Mobility

Warm-up (No Measure)

Mobility (13:00 – 18:00)

Banded Ankle Mobility + Lax ball on ankles/calves x 30-40s each spot

Metcon

Metcon (Time)

Metcon (18:00 – 50:00)

“Run Forrest”

For time:

Run 1 Mile

100 Burpees

Run 1 Mile
Rx+:(Wear a 20/10# Weighted Vest) (40 Minute Cap for those that wear a vest)

L2: (800m Runs) (75 Burpees)

L1: (50 Burpees or done with a partner)

Alternate Scaling Options:

1500 meter Row for each mile run or 7:00 Bike or Ski Erg

30:00 Cap

Extra Credit

Warm-up (No Measure)

Extra Credit (50:00 – 60:00)

Sledpull x 400 Meters @1/2 BW.

– 200 meters forward

– 200 meters backward