THUDEC24

CrossFitAllen – CrossFit

Warm-Up

General Warmup including movements included in Metcon

Conditioning

Metcon (Time)

“12 Days of CrossFit”

For Time:

1 Thruster (115/85|R+135/95)

2 Hang Power Cleans (115/85|R+135/95)

3 Deadlifts (115/85|R+135/95)

4 Burpees

5 Toes to Bar

6 Box Jumps (24/20)

7 Hand Release Push-ups|R+HSPUs

8 Reverse Lunges

9 Kettlebell Swings (53/35|R+70/53)

10 AbMat Sit-ups

11 Wallballs (20/14)

12 Calorie Assault Bike

40 Minute Cap
The workout flows in this order:

1 Thruster

2 Hang Power Cleans, 1 Thruster

3 Deadlifts, 2 Hang Power Cleans, 1 Thruster

4 Burpees, 3 Deadlifts, 2 Hang Power Cleans, 1 Thruster

5 Toes to Bar, 4 Burpees, 3 Deadlifts, 2 Hang Power Cleans, 1 Thruster

…..

Follow Pattern Until (12-1)

At Home METCON

Metcon (Time)

For Time:

1 Double Dumbbell Dumbbell Thruster

2 Double Dumbbell Hang Power Cleans

3 Double Dumbbell Deadlifts

4 Burpees

5 Toes Raises Video

6 Broad Jumps Video

7 Hand Release Push-ups

8 Reverse Lunges (4 Each Side)

9 Double Dumbbell Russian Swings

10 Sit-ups

11 Double Dumbbell Front Squats

12 Double Dumbbell Push Press

Extra

COOL DOWN

10-15 Minutes of Rolling & Stretching

Recommended Targets:

Quads

Glutes

Lower Back

Upper Back

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