WEDDEC23

CrossFitAllen – CrossFit

12 Days of Christmas Challenge

On the 12th Day of Fitmas, CrossFit Allen gives to you…

Post a pic of you and your friend or family on the holidays. Our community wants to see what your community looks like! Enjoy your holiday!

Warm-Up

General Warmup and then…

Couch Stretch: 45 Seconds Each Side

Calf Stretch on Post: 30 Seconds Each Side

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 (Time)

“Middle School”

6|R+8 Rounds For Time:

With a Partner, partner A will complete DUs and Air Squats while B is rowing, then they will switch and A will Row and B will do DUs and Air Squats. This will be a complete round.

45 Double Unders

30 Air Squats

15/12 Calorie Row

*sub 70 Singles

At Home METCON

Metcon (Time)

“Middle School”

6|R+8 Rounds For Time:

45 Double Unders

30 Air Squats

200 Meter Run

*sub 70 Singles

Extra

Skill Conditioning

On the 2:00 x 5 Rounds:

20 GHD Sit-ups

Time Remaining:

Max Distance Handstand Walk

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