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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Metcon: Breaking sets into singles where you complete 1 rep and your partner completes one rep will

likely be the best course of action. Curtis Ps should be light today. Also, small running intervals are

recommended, likely 200m intervals, but the choice is yours how your break up the running.


Warm-up (No Measure)

Warm Up/Mobility (3:00 – 18:00)

PVC Game

*Every time PVC Drops

1st Drop: 10 Walking Lunges

2nd Drop: Worlds Greatest Stretch x 20s each

3rd Drop: 10 Hollow Rocks + 10 Supermans

4th Drop: 10 PVC Thrusters + 10 Squat Thrusts

*Progressively make the PVC game harder so you have at least 4 drops


Metcon (Time)

Metcon (20:00 – 50:00)

For time w. a partner:

80 Curtis P’s (115, 75)

Run 2 Mile carrying medball (20, 14)

(or a light sandbag)

*One person works at a time.

30:00 Cap
Rx+:(135, 95)

L3: (95, 65)

L2: (75, 55)

L1: (65, 35) (No medball)

*Alternate Scaling

2 Mile Medball Run = 3k Row or Bike

Extra Credit

Metcon (No Measure)

Abs (55:00 – 60:00)

Abs with a plate switch: 4 x 10s Max Reps. Rest 30s.