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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

WHITEBOARD BRIEF (0:00 – 3:00)

– Metcon: Today’s Metcon should be done at 75% effort where all of your splits remain consistent.

– Strength: Today we’ll perform a superset of upper-body push/pull work as a finisher. All sets should be challenging.

Warm-up

Warm-up (No Measure)

WARM UP/MOBILITY (3:00 – 16:00)

8 Minutes of Dynamic Warm-up

Then spend 5 minutes reviewing the T2B

Metcon Prep

Warm-up (No Measure)

PREP (16:00 – 25:00)

2 Rounds of:

200m Row or Run

6 T2B

6 Burpees

Rest 60s.

Metcon

Metcon (Time)

METCON (25:00 – 50:00)

5 Rounds of:

15 T2B

12 Burpees

400 Meter Row

Rest 60s.

22:00 Cap

Score = total time.
L2: (Knee Lifts)

L1: (Sit-ups) (8 Burpees per round)

*Alternate Scaling: 400m row = 400m Run

Strength

Warm-up (No Measure)

UPPER (50:00 – 60:00)

1a) 1-Arm KB Rows: 3 x 10-12 ea. Rest 30s.

1b) DB Rolling Tricep Extensions: 3 x 12-15. Rest 30s.