12 Days of Christmas WOD & Cookie Swap!
Saturday, December 8th @ 2 pm
***Holiday Attire HIGHLY encouraged***
–Bake your favorite Christmas cookie (Paleo or not)
–Please bring a few copies of your recipie
***Family members and guests are welcome***
CrossFit Tucker – CrossFit
(0:00 – 3:00)
– Metcon: The goal of today’s workout is to sustain your scores for each AMRAP. Each interval we are looking for around 80% effort for all 4 rounds.
(3:00 – 15:00)
Coach Led Rowing Intervals. Athletes will partner up come working on dialing in their rowing technique.
– This warm-up should allow one athlete to work for about 60s while their partner rests.
(15:00 – 20:00)
Set-up Pull-ups/Renegade Row Review
Metcon (4 Rounds for reps)
In a 5:00 Window x 4 Rounds:
Row 250 Meters
Remaining time: Max Rounds of:
10 Renegade Rows (50s, 30s) (total reps)
15 Box Jumps w. step down (24, 20)
Rest 60s between rounds
*Score = Total Reps per Round
L2: (Band Assisted Pull-ups) (40s, 25s) (20, 15)
L1: (Ring Rows) (light DBs) (Alt. Step-ups)
*Alternate Option: 200m Run, 60s Bike
(55:00 – 60:00)
Glute Bridge: 3 x 30. Rest 60s.
– squeeze glutes at top for a 1 count. These should start to burn around 15th rep.