Announcements

Holiday Hours for Thanksgiving
Wednesday
• Open for the 5am, 6am, 9:30am, 12pm, and 5:30pm classes
• No 7pm Class
Thursday
• 9:30am is the only class
Friday
• Open for the 9:30am and 12pm classes
Saturday
• Regular Schedule Resumes

The WOD on Thanksgiving will be a partner WOD. Please feel free to bring your family and guests.

CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Metcon: Today the goal is to stay away from shoulder fatigue. Break your work early on your push-ups if you need to. Overall, trying to complete a round every 60-90s or within your ability/sustaining that interval for the entire 20 minutes is your goal. Try to beat your previous score by 1 full round.

Warm-up

(3:00 – 15:00)

At a slow/consistent pace:

10-8-6-4-2

Air Squats

Squat Thrusts

Hollow Rocks

Then,

Grab a band and complete

50 Banded Pulldowns

50 Banded Pushdowns

Then,

3-Way Banded Shoulder Lat Stretch + Foam Roll each Lat x 60s each

Metcon Prep

(15:00 – 25:00)

Spend 10 Minutes on Reviewing Pull-up and Push-up scaling as well as getting warm.

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
L2: (Band Assisted Pull-ups) (Box Push-ups)

L1: (Ring Rows (Box Push-ups)

Extra Credit

ARMS + ABS (50:00 – 60:00)

1a) KB Curls: 3 x 10. Rest 30s.

1b) Side Plank: 3 x 15s each. Rest 30s.