MONDEC14

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

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