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CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Strength: Today we’ll spend some time working the upper-body. Build to a heavy set of 4 on the Push Press.

– Metcon: Max Effort test today! Don’t try to pace this test, just go all-out!

Warm-up

Warm-up (No Measure)

(3:00 – 13:00)

5 Minutes of Funnel Tag

Then grab empty barbells and complete

3 Rounds of:

10 Bent-over Rows

8 Push Press

6 Barbell Curls

10s Side Plank each set

*Empty Bar for all sets

Strength

Push Press (10-8-6-4)

10-8-6-4. Rest 2:00

– Build to a challenging set.

Rollback Tricep Extensions (15-15-15)

3 x 15. Rest 30s.

Barbell Curls (10-10-10)

3 x 10. Rest 30s.

Metcon

4 min MAX effort row (Distance)

4 min MAX effort row