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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 not intended to be 100% effort; work on your stride length and arm mechanics today. One athlete will complete a full set while their partner rests.


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 Farmer Carries and Sleds


Metcon (AMRAP – Rounds and Reps)

Metcon (20:00 – 55:00)

AMRAP 10 with a partner:

60 yard Sledpull Powerwalk @heavy.


AMRAP 10 with a partner:

Farmer Carry x 60 yards.


AMRAP 10 w. a partner

100 Meter Shuttle Sprint.

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

*One athlete performs a full set at a time
*Alternate Workout Option

AMRAP 30 with a partner:

800 Meter Run

50 Air Squats

50 KBS (53, 35)

Extra Credit

Metcon (No Measure)

Triceps + Core (55:00 – 60:00)


75-100 DB Kickbacks

1 Set of Banded Alphabet on each side every time you break