Warlock CrossFit Re-Opening Plan

Sunday August 1, 2021

“Sweat, smile, and repeat.” -Anonymous 

PRIMER:
Alternating Efforts x 12
Min 1: 15/12 Cal Row
Min 2: 200M Run
Min 3: 5 KB Swings | 10 Push Ups | 15 Air Squats 
Min 4: Split Jerk Practice 
 
STRENGTH:
12 Minutes to Build to a heavy Split Jerk

WOD: 10 Rounds For Time
3 Ground to Overhead @ 135/95 
3 Bar Facing Burpees 

DB Version: 10 Rounds
3 DB Clean and Jerks @ 50/35
3 DB Facing Burpees 

Bulletproof Shoulders: 10 Rounds 
3 Sumo Deadlift High Pulls
3 Top Up Burpees 

No Equipment
5 HSPU
3 Burpee Tuck Jumps