MONDEC20

CrossFitAllen – CrossFit

12 Days of Christmas Challenge

On the 8th Day of Christmas, CrossFit Allen gives to you…

A chance to don your holiday attire during your class. The class with the best holiday garb will earn a prize! Let’s get creative!

Warm-Up

2:00 Row

2 Rounds:

6 Ring Rows

12 Hollow Rocks

18 Reverse Lunges

1 Minute Child’s Pose

:30 Each side of Pigeon Pose

:30 Seal to Down Dog

Conditioning

Metcon (AMRAP – Rounds and Reps)

“MIND YOUR BUSINESS”

AMRAP 20:

8 Alternating Dumbbell Snatches (50/35)

8 Toes to Bar

250 Meter Row

====FITNESS====

8 Alternating Dumbbell Snatches

8 Knees To Chest

200 Meter Row

Extra

Power Snatch Cycling:

Every 3:00 for 5 Rouonds:

15-12-9-6-3 Unbroken Power Snatch

*athletes choice on weight

Extra

90% of Max Ring Muscle Ups

Rest 2 Min

70% of Ring Muscle Ups

Rest 2 Min

50% of Ring Muscle Ups

or

3 Rounds

30 Second Arch Hold

10 Ring Swings

30 Second Hollow Hold

10 Ring Swings

Extra

Bike Intervals:

3 Sets

2:30 at Moderate Pace

2:00 at Easy Pace

1:00 at Fast Pace

2:00 at Easy Pace

:30 Sprint

Rest 4:00 Between Sets

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

8 Dumbbell Snatches (Alternating)

16 Straight Leg Sit Ups

200 Meter Run

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