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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength/Metcon: Both our strength and conditioning work is intended to be more recovery-based today. If you did not complete “Murph” yesterday feel free to push both segments of class.


Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

“Musical Medballs”

*Set-up 10-15 medballs having your athletes perform a bodyweight exercise moving around the

medballs. Once you stop the music they will try to sit on a medball. The person that is left will complete their choice of one of the following exercises to the side (air squats, sit-ups, burpees, push-ups). After each set remove one medball until you only have two athletes left and one medball.


1 Arm KB row (8-8-8)

1 Arm KB row
1-Arm KB Rows: 3 x 8-10 ea. Rest 30s.

DB Seated Cleans (12-12-12)

DB Seated Cleans: 3 x 12-15. Rest 30s.

Warm-up (No Measure)

Side Plank: 3 x 10s ea. Rest 30s.


Metcon (Time)

Metcon (30:00 – 60:00)

Every 3:00 x 9 Sets:

Row 250 Meters

*Score = Slowest Split
*Alternate Option

Every 3:00 x 9 set:

Run 200 Meters

*Running would not be optimal today, but if you have no other option

Extra Credit

Warm-up (No Measure)

Extra Credit (After Class)

3 Rounds of:

25 Banded Pulldowns

20 Banded Pushdowns

15 Banded Rotations each.