Warlock CrossFit Re-Opening Plan

Thursday May 2, 2019

“Progress often comes gift wrapped in failure, struggle and fatigue. Embrace that shit!”

Primer: Theraband Protocol
3 Rds: 1 Minute Bike | 5 Russian Baby Makers | 6 Active Spiderman

Strength: 3 Rounds:
10 KB Suit Case Deadlifts | 10 Single Arm KB Swings | 10 Single Arm High Pulls | 10 KB Strict Press | 60M Overhead KB Walk

Conditioning: “Redlight, Greenlight”
Tabata: Cal Bike
Tabata: Max Distance Farmers Carry (every 10 Ft is 1 Rep)
Tabata: Max Distance KB Push (every 10 ft is 1 Rep)
Tabata: Sit Ups

Bonus: ROMWOD