THUDEC17

CrossFitAllen – CrossFit

12 Days of Christmas Challenge

On the 6th Day of Fitmas, CrossFit Allen gives to me…

Another physical challenge…

Accumulate 5 Minutes in a plank…It could be high plank, low plank, side planks, etc…

Warm-Up

General Warmup and then…

Pigeon Pose: 1 Minute Each Side

Table Top Stretch: 45 Seconds

Skill

Spending 8-10 Minutes working on a skill of your choice:

-Pullups

-Rope Climbs

-HS Hold

-HS Walk

-Get Upside Down

-Pistols

-Toes 2 Bar

-Double unders

……

Conditioning

Metcon (AMRAP – Rounds)

EMOM 20

4 Minutes by 5 Rounds

1: 20 Ab Mat Sit Ups

2: 20 Russian Kettlebell Swings (53/35)

3: 12 Hand Release Push Ups

4: 12/9 Calorie Bike
*Record the number of rounds you complete at the prescribed rep scheme

*For Example, if you finish all 5 rounds within the time frame, your score would be “5”

At Home METCON

Metcon (Time)

5 Rounds For Time:

40 Sit-ups

20 Hand Release Push-ups

10 Single Dumbbell Devil’s Press (5 Each)

Extra

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Chest

Forearms

Hamstrings

Quads

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