THUDEC23

CrossFitAllen – CrossFit

12 Days of Christmas Challenge

On the 11th Day of Christmas, CrossFit Allen gives to you…

A chance to rep the best box around! Post a selfie wearing CFA gear in public!

Warm-Up

0:30 Hollow Rocks

0:30 Plank

0:30 Wall Sit

500 Meter Row Workout Pace

0:20 Downdog

0:20 Single Unders

0:20 High and Slow Single Unders

0:20 Double Taps

20 Double Unders

6 Unweighted Box Step Ups

6 Weighted Box Step Ups

Conditioning

Metcon (Time)

“TRIPPY”

With a Partner

For Time [38 Minute Time Cap]:

5k Row (switch every 500 meters, while partner completes 20 Hollow Rocks each rotation)

500 Double Unders (partner in plank hold)

150 Single Dumbbell Box Step Ups (partner in a wall sit)

====FITNESS====

4k Row (switch every 400 meters, while partner completes 20 hollow rocks each rotation)

750 Single unders (partner in plank hold)

120 Single Dumbbell or Bodyweight Box Step Ups (partner in a wall sit)

Extra

4 sets for Quality

15 Banded Face Pulls

12 Heavy Single Dumbbell Rear Foot Elevated Split Squats

8 Single Pausing Dumbbell Rows (0:03 pause at the top)

At Home METCON

Metcon (Time)

4k Run

300 Double Unders

100 Single Dumbbell Reverse Lunges

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