Warlock CrossFit Re-Opening Plan

Monday February 10, 2020

“How much do you care about getting better? What are you going to change right now to get better?”

Primer:
60s Row | 30s Walk Outs | 30s Samson Stretch | Glute Bridges
60s Row | 30s Bear Crawl | 30s Lunges | Single Leg Glute Bridges
60s Row | 30s HS Hold | 30s Air Squats | 3 Jumping Squats

Strength – Back Squats

On The 0:00 – 9 Reps @ 76%
On The 2 – 7 Reps @ 83%
On The 4 – 5 Reps @ 90%
On The 6 – 3 Reps @ 95%
On The 8 – 1 Rep @ 100%
On The 9 – 1 Reps @ 102%
On The 10-14 – 1 Rep @ 104%
Percentage is based off of you 5 RM.

WOD: Underrated –
500M Row | 50 Ft HS Walks | 15 Front Squats @ 155/105 |
500M Row | 50 Ft HS Walk | 12 Front Squats @ 155/105 |
500M Row | 50 Ft HS Walk | 9 Front Squats @ 155/105 |

Performance: 500M Row | 25 FT HS Walk | BB @ 135/95
Fitness: .6 Mile Bike | 3 Wall Walks | BB @95/65
Fit Light: .6 Mile Bike | 50 FT Bear Crawl | @ 65/45

Time Cap 15 Minutes

Bonus:
1. Clean Pull + Hang Clean Pull + Hang Squat Clean 6x On The 1:30 – 50-60%
2. 10 Minutes of HS Walk Course Practice
3. Body Armor – 3 x 7 single arm tempo KB DL (left) | 15 Weighted Abmat Sit Ups | 7 Single Arm tempo KB DL (right) 15-30s Ring Plank Hold