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)
====R+====
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
