Warlock CrossFit Re-Opening Plan

Monday November 25, 2019

“If you can’t breathe, you don’t know they position. In other words, if you can’t breathe in a given position, you haven’t mastered it.”

Primer: 12 Single KB Lunges | 20s Hollow Hold | 200 Ft Single KB Farmers Carry

Strength: Back Squats – Build to a Heavy Set Of 5
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 70%
1 Rep @ 75,80,85,90…then 5

WOD: Taco Bell – 3 Rounds For Time:
100 Double Unders
20 DB Snatches @ 70/50

Performance: DB @ 50/35
Fitness: 75s of DU Practice | DB @ 40/25
Fit Light: 200 Single Unders | DB @ 35/20

Bonus:
Taco Bell Part 2:
On The 10 Minute: 9000M Row | 9 Muscle Ups | 700M Row | 7 Muscle Ups | 500M Row | 5 Muscle Ups
Body Armor: 3 x 14 Front Rack Step Back Lunges | 21 Glute Bridges then 3 Min rest