CrossFitAllen – CrossFit
12 Days of Christmas Challenge
On the 3rd Day of Fitmas CrossFit Allen gives to you…
Share your favorite Holiday or Healthy Recipe on the CrossFit Allen Community Facebook Page, instagram, email us at info@crossfitallen.com, or text us at (972)806-0933.
Warm-Up
General Warmup and then…
Dumbbell Ankle Stretch: 40 Seconds Each Side
Kneeling Hamstring Stretch: 40 Seconds Each Side
Conditioning
Metcon (AMRAP – Rounds and Reps)
“Eighteen Wheeler”
AMRAP 18:
18/15 Calorie Assault Bike
15 Wallballs (20/14)
12 Dumbbell Snatches (50/35)
9 Toes to Bar
*if not Rx, you may sub equal calorie row
At Home METCON
Metcon (AMRAP – Rounds and Reps)
HOME GYM
AMRAP 18:
18 Shuttle Runs (10 Meters)
15 Dumbbell Goblet Squats
12 Alternating Dumbbell Snatches
9 Dumbbell Weighted Sit-ups
Extra
Stamina Squats
On the Minute x 14 (7 Rounds):
Minute 1: 2 Front Squats
Minute 2: 4 Back Squats
Barbell Loaded at 72% 1RM Front Squat
