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)
– Skill: Today’s T2B work is meant to be done with efficient sets whether those are big or small for you work on perfect movement while accumulating volume.
– Metcon: This workout today will challenge you from head-to-toe. Use a weight that feels light as the movements get progressively harder with each movement. Your score today is how many rounds are done in 20 minutes but rest as much as you need to.
(3:00 – 15:00)
3 min – Bike/Row/Run
1 TGU ea.
5 SA KB Swings ea.
5 SA KB Push Press ea.
5 KB Front Squats ea.
5 KB Front Rack Rev. Lunges ea.
15 Banded Face Pulls-apart
15 Banded Pulldowns
Toes-To-Bar (Max Reps)
(15:00 – 30:00)
T2B: Accumulate Volume in 7 Minutes. Rest as needed between sets.
Metcon (AMRAP – Rounds and Reps)
20 Minutes on the clock with 1 Kettlebell:
10 Single Arm Russian Swings Right
10 Single Arm Russian Swings Left
8 Single Arm KB Rows Right
8 Single Arm KB Rows Left
6 Single Arm KB Thrusters Right
6 Single Arm KB Thrusters Left
4 KB Front Rack Reverse Lunges Right
4 KB Front Rack Reverse Lunges Left
2 Turkish Get-ups Right
2 Turkish Get-ups Left
*Rest as needed between rounds + movements
L3: (45, 30)
L2: (35, 25)
L1: (30, 20)
Score = total rounds.
(55:00 – 60:00)
Single Arm Banded Pushdowns: 3 x 30-50 each. Rest 30s.