Warlock CrossFit Re-Opening Plan

Monday July 26, 2021

“Act as if what you do makes a difference. It does.” -William James

Tomorrow through Thursday CJ will be competing at the CrossFit Games. You can find all the details on when he is competing and how to watch at Games.CrossFit.com

PRIMER:  EMOM 9
Min 1: Easy Row 
Min 2: 8-12 Top Up Burpees 
Min 3: 4 Front Squats + 4 Push Press + 4 Thrusters 

MOBILITY:
Spiderman 
Frog Stretch

STRENGTH:
4 Front Squats On the Every 90s x 5

WOD: Front Burner
20 Front Squats @ 155/105
20 Burpee Box Jumps @ 24/20 
20 Push Press @ 155/105
20 Burpee Box Jumps @ 24/20
20 Thrusters @ 155/105

Time Cap: 12 Minutes

DB Version: 
20 DB Front Squats @ 50/35
20 Burpee Box Jumps
20 DB Push Press @ 50/35
20 Burpee Box Jumps
20 DB Thrusters @ 50/35

Bulletproof Shoulders:
20 Goblet Squats @ 50/35
20 Top Up Burpees 
20 Double DB Box Step Overs @ 50/35
20 Top Up Burpees 
20 Goblet Squats

Bodyweight
20 Jumping Squats
20 Burpees
20 Strict HSPU
20 Burpees
20 Kipping HSPU