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 today is focus on being 100% consistent with row intervals. All sets should be slightly uncomfortable, a pace that you could not normally maintain in a regular task-domain workout.

Warm-up

(3:00 – 20:00)

Game time!

Let the coach pick a game of choice – about 7 min then a quick 5 min dynamic warm-up.

Then,

Spend 10 minutes going over proper rowing technique.

Metcon

Metcon (Time)

(25:00 – 55:00)

For total time:

Row 750m

50 Abmat Sit-ups

Rest 2:00

Row 750m

50 HR Push-ups

Rest 2:00

Row 750m

50 DB Renegade Rows (Left + Right = 1 Rep) (50s, 30s)

Rest 2:00

Row 750 Meters Easy Recovery
L2: (40s, 20s) (Box Push-ups)

L1: (35s, 15s) (Box Push-ups)

*Alternate Option

800m Run, 3:00 Bike or 3:00 Ski Erg per interval.

Measure is time when Renegade Row is completed.

Extra Credit

(55:00 – 60:00)

5 Minutes of Parasympathetic Breathing