CrossFitAllen – CrossFit
Warm-Up
General Warmup and Stretch, then…
ALL the Movement Prep
Conditioning
Metcon (Time)
“Opening Day”
21-15-9:
Wallballs (20/14)
Pull-up
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)
*With 225 reps total, “Opening Day” is a higher volume and higher interference conditioning piece
*Choose weights for the kettlebell swings, wallballs, and thrusters that you could complete 25+ reps unbroken when fresh
Extra
Push Press
10RM
CrossFit Allen 