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)

– 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.

Warm-up

(3:00 – 15:00)

3 min – Bike/Row/Run

then,

2 sets,

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

Strength/Skill

Toes-To-Bar (Max Reps)

(15:00 – 30:00)

T2B: Accumulate Volume in 7 Minutes. Rest as needed between sets.

Metcon

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
Rx:(53, 35)

L3: (45, 30)

L2: (35, 25)

L1: (30, 20)

Score = total rounds.

Extra Credit

(55:00 – 60:00)

Single Arm Banded Pushdowns: 3 x 30-50 each. Rest 30s.