Warlock CrossFit Re-Opening Plan

Saturday September 28, 2019

“It’s hard to see your progress when you are deeply immersed in the process. Before you let doubt take control, examine how much you have grown/ accomplished by mentally taking a big step back so you can look at the whole picture.”

Primer: 3 Rounds:
40s Shuttle Run
30s Push Up Plank Hold
20 Reverse Lunges
10 Russian Baby Makers

Jelly – 5 Rounds For Time:
400M Run
30/24 Cal Row
30 Wallball @ 20/14

No Run? 125 Double Unders or 250 Single Unders

Performance: RX
Fitness: Cal Row @ 20 Cal Row | 20 WB @ 20/14
Fit Light: 5 Rounds: 200M Run | 20/15 Cal Row | 20 WB @ 14/10

Bonus: Build to a heavy at each distance:
100′ Ft BB Overhead Lunge
50′ Ft BB Overhead Lunge
25′ Ft BB Overhead Lunge

Rest as needed between sets

Skill Conditioning: 25 ft Double DB Front Rack Walking Lunges @ 50/35
3-6-9-12-15-18-21 Strict HSPU

Midline: Accumulate 2 Minutes in each static position in any order:
A. Parallette HS Hold
B. L-Sit on Rings
C. Bottom Back Squat Hold @ 165/115