fbpx


Warlock CrossFit Re-Opening Plan

Saturday May 30, 2020


We will have an a low risk outdoor recreational activity at 7:30 am on Saturday and a zoom class at 8 am on Saturday. Hope to see you there!

“Typically the worlds best athletes are minimalists when it comes to their training. They work hard and fast with few exercises. They master the fundamentals and work with them for years. This is the secret that no one wants to hear.”- Greg Glassman, Founder of CrossFit

Mobility: 
Lizard | Pigeon | Seated Cross Shin | Seated Straddle

Primer: 
5 Minute Jog then 

2 Rounds: Floor Sweeps | Glute Bridges | Running Single Unders | Walk Outs

2-3 Rounds: 5 Muscle Clean and 3 Strict Press + 3 Push Press (Climbing) | 20 Mountain Climbers In Between

WOD: Sand Bar
On The 5 Minutes x 6 Rounds 
8 Power Clean and Jerks @ 135/95
400M Run
100M Odd Object Run (45 lb plate)

Dumbbell Version:
8 Dumbbell Clean and Jerks @ 50/35
400M Run
100M Farmers Carry @ 50/35

Odd Object: 
10 Odd Object Ground to Overhead
400M Run
100M Odd Object Run 

Bodyweight: 
20 Burpees
400M Run
20 Jumping Lunges

Bulletproof Shoulders:
10 Renegade Rows
400M Run
100M Farmers Carry