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Announcements

Christmas hours:
December 24th: 5am, 6am, 930am and 12pm
December 25th: No classes
December 26th: 12pm, 530pm, and 630pm

New Years hours:
December 31st: 5am, 6am, 930am and 12pm
New Years: No classes
January 2nd: 12pm, 530pm and 630pm

CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

Teams of 2 Relay:

3 Rounds Each:

15 Lateral Hops Over Wreck Bag

50′ Walking Lunge (Bodyweight)

100′ Bear Crawl

8 Minute Cap

Buddy Not Working is Holding Plank:

Round 1: Front Plank

Round 2: Right Side Plank

Round 3: Left Side Plank

Mobility

Pigeon Pose: 45 Seconds Each Side

Couch Stretch: 45 Seconds Each Side

Metcon Prep

DOUBLE UNDERS

Movement Prep

20 Seconds Easy Single Unders

20 Seconds Higher Single Unders

40 Seconds of Double Under Practice

Movement Subs

Reduce Reps

30 Single Unders

30 Seconds of Practice

KB’S

5 KB Deadlifts

5 KB Russian Swings

6 KB Reverse Lunges

With Lighter Weight

Metcon

Punching Bag (AMRAP – Reps)

5 Rounds x AMRAP 3:

10 KB Russian Swings (70/53)

20 Double Unders

10 KB Reverse Lunges (70/53) (1 KB)

20 Double Unders

Rest 1 Minute Between Round
Working through 5 short AMRAPs with 1 minute of rest between

Record total rounds and reps each time through, with your final score being the lowest score of the 5 rounds

Looking to choose weights and variations that allows for 1+ to 2 rounds each time through

With a short time to work and rest built in, we want to keep moving for the majority of the 3-minute work windows

If you’re on the fence with weights and variations, go light and simply to move the whole time