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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

WHITEBOARD BRIEF (0:00 – 3:00)

– GPP: Today’s work is a mix between GPP based and gymnastics. Overall, this work will challenge you, but should be fun and leave you feeling good after. Go heavy with your sledwork. Make sure you keep your elbows in front/ribs down with Front Rack Carries.


Warm-up (No Measure)

WARM UP/MOBILITY (3:00 – 15:00)

“Joe DeFranco Limber 11”

Foam Roll IT Band

Foam Roll Adductors

SMR Glutes (lax ball)

Bent-knee Iron Cross

Rollovers into V-sits

Rocking Frog stretch

Fire Hydrant circles

Mountain Climbers

Cossack Squats

Seated Piriformis stretch

Rear Foot Elevated Hip Flexor stretch


Metcon (Time)

METCON (15:00 – 55:00)

10 Rounds of:

60 Yard Sledpull Powerwalk Forward. Rest 60s.

8 Rounds:

40 Yard Sledpull Backpedal. Rest 60s.

6 Rounds of:

20 Yard KB Front Rack Carry. Rest 60s.

4 Rounds of:

20s Handstand Hold OR 25 Ft. Handstand Walk or 40 Shoulder Taps

Extra Credit

Warm-up (No Measure)

EXTRA CREDIT (55:00 – 60:00)

Class Wall Sit OFF

*Who can go the longest