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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– GPP: Work at your own pace today. You can rest as much as you feel is necessary between sets but

shoot for 6-8 completed rounds


Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

BP Dynamic Warm-up Consists of:

High Knees

Butt Kickers

Inside Taps

Outside Taps

A Skip

B Skip

Knee Hug + Lunge w. forearm to floor + thoracic rotation + toe point

Leg Swing opposite toe to opposite hand


Jumping Jack Shuffle (switch half way)

90 Degree Hip Rotation

X-Band Walks x 10 steps each direction + banded goodmorning x 2 rounds without stopping


Metcon (AMRAP – Rounds)

Metcon (15:00 – 45:00)

30 Minutes on the Clock:

Sledpush x 100 ft.

Farmer Carry x 100 Ft.

Turkish Get-up x 2 each.

Row x 60s
*Today’s work is not for time or score. Rest as needed.

*Alternate Options: Sledpush = Weighted Step-ups x 60s Max Reps

Extra Credit

Warm-up (No Measure)

Extra Credit (45:00 – 55:00)


100-150 Banded Leg Curls

75-100 Banded Pull-aparts

40-50 Banded Pull-throughs