Warlock CrossFit Re-Opening Plan

Friday November 22, 2019

“Training is something that should be enjoyed” – Pavel

Primer: 3 x 30s Each
Spiderman and Reach
Cossack Squats
Waiter Squats
Russian KB Swings

Strength: Tempo Front Squats: OTM x 9
Tempo: 5s Down | 2s Pause | Speed Out of Bottom

WOD: “Singled Out” – 3 Rounds
Min 1: Wallball @ 20/14
Min 2: DB Snatches @ 70/50
Min 3: Box Jump Overs @ 24/20
Min 4: Single Arm DB Clean and Jerk @ 70/50
Min 5: Row
Min 6: Rest

Performance @ 50/35
Fitness @ 40/25 | WB @ 14/10 | Box Step Overs
Fit Light @ 35/20 | WB @ 14/10 | Box Step Overs

Bonus: 3x For Quality
20s LSit | 20s Wall-Facing HS Hold | 40s Double KB Static Squat