FRIDEC18

CrossFitAllen – CrossFit

12 Days of Christmas Challenge

On the 7th Day of Fitmas, CrossFit Allen gives to you…

Wear Holiday Themed Attire for your workout on Friday! Your Coach will take a photo of the class and their attire! There might even be a prize for the best dressed class!

Warm-Up

General Warmup and then…

Dumbbell or Barbell Assisted Straddle Stretch: 1 Minute

Ankle Stretch: 40 Seconds Each Side

Strength

Deadlift (6-4-2)

-Heavy Set of 6: 7 Minutes to Establish

-Heavy Set of 4: 5 Minutes to Establish

-Heavy Set of 2: 3 Minutes to Establish

Conditioning

Metcon (Time)

Hot & Bothered

21-15-9

Double Dumbbell Push Jerks (50s/35s)

Box Jumps (24″/20″)

Deadlifts (185/135)

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21-15-9

Hand Stand Push Ups

Box Jumps (24″/20″)

Deadlifts (225/155)

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

30 Single Dumbbell Hang Clean and Jerks

30 Lateral Hops Over Dumbbells

30 Double Dumbbell Deadlifts

Extra

Handstand Walk

AMRAP 3:

Handstand Walk for Max Total Meters