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
