Warlock CrossFit Re-Opening Plan

Monday September 21, 2020


“Developing absolute strength is a marathon, not a sprint” – Louie

Primer: 8 Minutes for Quality
5 Inch Worm to Push Ups | 5 Tempo Air Squats with Pause | 5 Spider mans |
 5 Deadlifts + 5 Front Squats + 5 Muscle Cleans + 5 Power Cleans 

Strength: Front Squats: From the Ground: 6×2
1 pausing FS (2s in the bottom) + 1 Front Squat 

Start at 60% and climb to 75% of 1 RM. 

WOD: Dodge Wrench – 7 Rounds
12 Thrusters @ 75/55
200M Run

Time Cap 15 Minutes

Bulletproof Shoulders: AMRAP 15
16 Single Arm DB Overhead Lunges (switch every 8)
200M Run

Modifications: 
No Running: 10/7 Cal Bike