Warlock CrossFit Re-Opening Plan

Sunday December 24, 2017

“The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community” – Greg Glassman

Do 1, then 2-1, then 3-2-1 then 4-3-2-1….

12 Days of CrossFit
1 Squat Snatch @ 135/95
2 Boxjumps @ 30/24
3 Push Presses @ 135/95
4 T2B
5 Hang Power Cleans @ 135/95
6 Hand Release Push Ups
7 Deadlifts @ 135/95
8 GHDSU
9 KB Swings @ 70/35
10 Lunges (each side)
11 Wallball @ 20/14
12 Cal Bike or Row

Scaled:
1 Power Snatch @ 95/65
2 Boxjumps @ 24/20
3 Push Presses @ 95/65
4 T2B (KTC)
5 Hang Power Cleans @ 95/65
6 Hand Release Push Ups
7 Deadlifts @ 95/65
8 Abmat Sit Ups
9 KB Swings @ 53/35
10 Lunges (10 each side)
11 Wallball @ 20/14
12 Cal Bike or Row

Today: Open 10-12 am
Dec 25 – Closed
Dec 26 – Classes at 9,10am and 5,6,7 pm (Double Under Seminar @ 5pm with Mike)
Dec 31 – Open Gym from 8-11 am
Jan 1- Closed