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)
– 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.
(3:00 – 20:00)
Let the coach pick a game of choice – about 7 min then a quick 5 min dynamic warm-up.
Spend 10 minutes going over proper rowing technique.
(25:00 – 55:00)
For total time:
50 Abmat Sit-ups
50 HR Push-ups
50 DB Renegade Rows (Left + Right = 1 Rep) (50s, 30s)
Row 750 Meters Easy Recovery
L2: (40s, 20s) (Box Push-ups)
L1: (35s, 15s) (Box Push-ups)
800m Run, 3:00 Bike or 3:00 Ski Erg per interval.
Measure is time when Renegade Row is completed.
(55:00 – 60:00)
5 Minutes of Parasympathetic Breathing