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CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Metcon: Each 5-minute interval of today’s workout should be done at a fast pace, UB reps, minimal rest. The relative demand of the movement pairing should allow you to do so. Score = total rounds + reps.

Warm-up

(3:00 – 15:00)

200m Jog then,

Grab a light plate and complete:

50 Russian Twists (total)

40 Walking OH Lunges

30 G20H

20 Bent-over Rows (w. plate)

10 Burpees to the plate

*Rest as needed between movements/reps. This should be done at a slow pace.

Then,

Run 200 meters

Metcon Prep

(15:00 – 25:00)

Spend 10 Minutes Reviewing/Warm-up all movements in the Metcon.

Metcon

Metcon (AMRAP – Rounds and Reps)

METCON (25:00 – 50:00)

With a running clock:

0:00-5:00

10 S20H (135, 95)

10 Box Jumps w. step down (24, 20)

7:00-12:00

10 KBS (53, 35)

10 G2OH w. plate (45, 25)

14:00-19:00

20 Walking OH Lunges w. plate (45, 25) (total)

50 Double Unders

*Score = total rounds + reps
L3: (115, 75)

L2: (95, 65) (20, 15) (35, 25) (35, 15) (45s Double Under Attempts)

L1: (65, 35) (20, 15 Step-ups) (35, 25 Russian Swings) (25, 10) (Single Unders)

Extra Credit

(55:00 – 60:00)

Worlds Greatest Stretch x 30s each pose.