Announcements

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

Whiteboard Brief

(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.

Warm-up

(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.

Prep

(15:00 – 20:00)

Set-up Pull-ups/Renegade Row Review

Metcon

Metcon (4 Rounds for reps)

In a 5:00 Window x 4 Rounds:

Row 250 Meters

Remaining time: Max Rounds of:

5 Pull-ups

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

Extra Credit

(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.