THUDEC16

CrossFitAllen – CrossFit

12 Days of Christmas Challenge

On the 6th Day of Christmas, CrossFit Allen Gives to You…

A Chance to Partner with a New Partner! Get to know someone new. Introduce yourself and get out of your comfort zone. Challenge someone to be great!

Warm-Up

0:30 Ankle Stretch (on the wall or bike base)

2:00 Bike

0:30 Alternating Quad Stretch

0:30 Alternating Side Lunge

0:30 Active Samson

0:30 Pole/Rig/Rack Assisted Squat Hold

Skill

Spending 8 Minutes on a specific skill:

Double Unders

Pistols

Rope Climbs

Pull Ups

Muscle Ups

Hand Stand

Hand Stand Walks

Getting Upside Down

Kipping Swings

etc…

Conditioning

Metcon (Time)

“DOWN WITH THE QUICKNESS”

with a Partner

For Time [20 Minute Time Cap]:

P1: 500/400 Meter Bike

while…

P2: 20 Air Squats

then…

P2: 500/400 Meter Bike

while

P1: 19 Air Squats

P1: 500/400 Meter Bike

while

P2: 18 Air Squats

then

P2: 500/400 Meter Bike

while

P1: 17 Air Squats

….all the way to

500/400 Meter Bike Erg

1 Air Squat

Extra

4 Rounds for Quality

1:00 Hollow Body Hold

100ft Single Dumbbell Overhead Carry (switch arms at 50ft)

10 GHDs or Weighted AbMat Sit Ups

Extra

EMOM 12:

Minute 1: Frestanding HS Hold Practice

Minute 2: Machine of your choice

At Home METCON

Metcon (Time)

For Time [35 Minute Time Cap]:

200 Meter Run

20 Air Squats

200 Meter Run

19 Air Squats

200 Meter Run

18 Air Squats

….

200 Meter Run

1 Air Squat

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