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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: Similar work to last week with small variations. Perform the same skill and work on really reinforcing good movement.

– Metcon: Today’s EMOM will challenge you from head to toe, but ALL sets should be manageable and you should have enough time to recover between efforts.

Warm-up

(3:00 – 15:00)

With a light KB, perform the following for :20 on/:10 of (12 total intervals):

1-Arm KB Swing – R

1-Arm KB Swing – L

KB Push Press – R

KB Push Press – L

Single Arm KB Row – R

Single Arm KB Row – L

Lateral Burpee over the KB

KB Windmill – R

KB Windmill – L

Goblet Reverse Lunge – R

Goblet Reverse Lunge – L

KB Weighted Situp

Then,

Review Skill/Strength work and Rope Climbs

Strength

(15:00 – 35:00)

Gymnastics Skill/Strength

EMOM 10:

ODD Minutes: Skill #1 x 30-40s of Practice

EVEN Minutes: 10 Alternating DB Push Press (5 each) + 20 Banded Pull-aparts

Metcon (Time)

List Skill set here:

Metcon

Metcon (No Measure)

EMOM 10:

ODD Minutes: 15 KBS (53, 35)

EVEN Minutes: 2 Rope Climbs
Rx+:(10 KB Snatches Each Arm 53/35) (2 Legless Rope Climbs)

L3: (5 Strict Chin-ups)

L2: (35, 25) (Band Assisted Strict Chin-ups)

L1: (35, 25 Russian Swings) (10 Ring Rows per round)

Extra Credit

(55:00 – 60:00)

Single Arm OH Banded Tricep Extensions: 3 x 25 each. Rest 30s.