Thursday March 1, 2018

Tonight at 8 pm Dave Castro will announce 18.2 live on Games.CrossFit.com. Big thank you to our Friday Night Lights Sponsors:

Premier Sponsor: Orthopedic Associated of Dutchess County
Hospitality Sponsor: Unilock

If you are:
1. Signed up and not going to workout during Friday Night Lights
2. Are a drop in
Please email e@warlockathletics.com by 8 pm on Thursday March 1 @ 8 pm.

Heats will be up by 1 pm on Friday. Athlete Briefing will be at 5 and first heat will kick off by 5:30.

A. On The Every 90 Seconds x 8
odd: Squat Snatch + Hang Squat Snatch + OHS
even: Gymnastics Practice. (take time to practice handstand walks, handstand holds, planks, handstand push ups)

B. EMOM x 12
Min 1: 10 Burpee Box Jumps @ 24/20
Min 2: 12 Waiter Squats (6 per side)
Min 3: 14/12 Cal Row
Min 4: 16 Sit Ups

Warlock Weightlifting:
A. Clean – 70%x1x2, 75%x1x3
B. Clean Pull – 75%x3x4
C. 1-Legged DB RDL (light; reps/leg) – 3×10
A1. Bent Row – 3 x 15
A2. Lemon Squeeze – 3 x 20

Posted on February 28, 2018 in Daily Workout

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