TUEDEC24

CrossFitAllen – CrossFit

Warm-Up

General Warmup, Stretch, and Movement Prep

Conditioning

Metcon (Time)

“12 Days of CrossFit”

For Time:

1 Thruster (115/85|R+135/105)

2 Hang Power Cleans (115/85|R+135/105)

3 Deadlifts (115/85|R+135/105)

4 Burpees

5 Toes to Bar

6 Box Jumps (24/20)

7 Hand Release Push-ups|R+ HSPU

8 Reverse Lunges

9 Kettlebell Swings (53/35|R+70/53)

10 AbMat Sit-ups

11 Wallballs (20/14)

12 Calorie Assault Bike
The workout flows in the same order as the song “12 Days of Christmas”:

1 Thruster

2 Hang Power Cleans, 1 Thruster

3 Deadlifts, 2 Hang Power Cleans, 1 Thruster

4 Burpees, 3 Deadlifts, 2 Hang Power Cleans, 1 Thruster

5 Toes to Bar, 4 Burpees, 3 Deadlifts, 2 Hang Power Cleans, 1 Thruster

…..

Follow Pattern Until (12-1)

Extra

Body Armor (A)

3 Giant Sets:

100 Meter Overhead Kettlebell Carry

10 Inverted Barbell Rows

50 Band Pull-Aparts

Rest 1 Minute Between Sets.

Body Armor (B)

3 Giant Sets:

Max Effort L-Sit

7 Slow Hip and Back Extensions

Rest 1 Minute Between Sets.

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