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Warlock CrossFit Re-Opening Plan

Sunday Funday April 29, 2019


Congratulations to all of our athletes who competed yesterday all over! It’s a long list! Awesome to see you guys take your fitness and test your nutrition outside of the gym! As always, Thank you for representing Warlock! You guys made me proud!

Dave Stewart for completing his Spartan Beast!
Samn Perzel for completing her half Marathon in Nashville, TN!
Alex Perzel, Kevin Smith for Competing in Festivus
Phil Benante, Krysta Weiss, Marc Provost, Nicole Cavallo, Kim Quiles and Craig Capano for making it to the finals in Festivus
Kim and Craig Capano for taking first place at Festivus!
Eileen Snook, Allison Armstrong, Amy Kanterman, Eric Kanterman and Brendan Lyons for Running the Arlington 5K
Jamie Feicht, Sally Buttinger and Erik Zeyher for taking first place in their age group.

Today we will also be sponsoring a booth at Kidventure which is designed for kids to explore, discover and image! It’s being hosted at Dutchess Community College from 11-4. Chris and the team will be there so feel free to stop in, say hello, do some burpees and win some prizes!

“If it came from a plant, eat it; if it was made in a plant, dont.”

Primer:
3 Rounds: 200M Run | 10 KB Good Mornings | 10 Bir Dogs | 10 Waiters Squats

Technique: Turkish Get Ups

Strength: 5×3 (on each side) Turkish Get Ups

Conditioning: AMRAP 15
200M Run
15 Kettlebell Swings @70/53
30 Abmat Sit Ups
15 Goblet Squats @ 70/53

Performance: @ 53/35
Fitness @ 44/26
Fitness Light @ 35/18

Bonus: ROMWOD

Festivus Peeps: 30 Minute Recovery. Just move by biking, rowing or running today. ROMWOD after