WEDDEC15

CrossFitAllen – CrossFit

12 Days of Christmas Challenge

On the 5th Day of Fit-Mas, CrossFit Allen gives to you…

Extra Work! Do one of the 3 Extra Portions of the workout…

“I’m coming to CF every day, but I’m not progressing as fast as I would like.”

We have a remedy for that…the extra is meant to give you a chance to supplement your workouts and make sure you get what you need within a specific program. Want to get stronger? Hit the strength extra. Want to get better at bodyweight movements? Hit the gymnastic/bodyweight extra. Want to improve on your cardio? Hit the cardio extra.

Come in early or stay late and get it in!

Warm-Up

LINE DRILLS

20ft. Knee Hugs

20ft. Knuckle Drags

20ft. Quad Walk

20ft. Cradle Walk

20ft. Walking Spiderman

20ft. Side Lunge

20ft. Skips

20ft. Butt Kicks

20ft. High Knees

20ft. Side Shuffle L/R

20ft. 1/2 Speed Runs

20ft. 3/4 Speed Runs

200 Meter Run

MOBILITY

1:00 Seated Quad Stretch (each side)

Conditioning

Metcon (7 Rounds for time)

“CONCRETE JUNGLE”

On the 3:00 x 7 Rounds:

400 Meter Run

12 Pull Ups|R+Chest to Bar Pull Ups

====FITNESS====

300 Meter Run

12 Pull-Ups
*Score = Enter all 7 split times.

Extra

Deadlift:

4 Sets of 8 @ 65% 1RM

1 Sets of 8+ @ 65% 1RM

[Leave 2-3 Reps In The Tank On Max Set]

Extra

10 Rounds for total Load:

12/9 Calorie Bike

1 Power Clean

*intent is to move heavy weight under fatigue

Extra

1 Mile Run

or

2k Row

or

4800 Meter Bike

or

1600 Meter Ski Erg

At Home METCON

Metcon (7 Rounds for time)

On the 3:00 x 7 Rounds:

400 Meter Run

12 Alternating Dumbbell Plank Rows

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