MONDEC13

CrossFitAllen – CrossFit

12 Days of Christmas Challenge

On the 3rd Day of Fit-Mas, CrossFit Allen gives to you…

Take a Post Workout Selfie at CrossFit Allen and Tag Us!

Warm-Up

1:00 Row Easy Pace

0:30 Alternating Reverse Lunges

0:30 Push Up to Downdog

1:00 Row Moderate Pace

0:30 Slow Air Squats

0:30 Active Spiderman

1:00 Row at Workout Pace

5 Med Ball Squats

5 Push Press

5 Med Ball Thrusters

5 Wall Balls

Conditioning

Metcon (Time)

“WEAPON OF CHOICE”

For Time w/ Cap of 25 Min:

1,000 Meter Row Buy In

30 Power Snatches (115/85|R+135/95)

100 Wall Balls (20/14)

*partition snatches and WBs however you like

1,000 Meter Row Cash Out

====Fitness====

750 Meter Row Buy in

30 Power Snatches (athlete’s choice)

100 Wall Ball Shots (athlete’s choice)

*partition snatches and WBs however you like

750 Meter Row Cash Out
*Each row should take no longer than 5 minutes

*Partition the 30 Power Snatches and 100 Wall Ball Shots however you like

*Stagger Heats by 6:00

Extra

5 Sets Max Unbroken Strict Pull Ups

After every set 200 Meter Run

Extra

4 Sets for Quality:

40 Double Unders (60 Singles)

10 Single DB Overhead Squats (alternate complete sets w/ athlete’s choice on weight)

Extra

Assault Bike (Long)

4 Sets:

5:00 Moderate Pace

1:00 Rest

At Home METCON

Metcon (Time)

30 Double Dumbbell Snatches

2,000 Meter Row or 1,600 Meter Run

100 Single Dumbbell Thruster (hold one dumbbell horizontally in both hands)

Partition However You’d Like

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s