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.
