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Warlock CrossFit Re-Opening Plan

Tuesday August 24, 2021

“Turn your pain into power.” -Anonymous 

PRIMER:
AMRAP 5 
5 Strict Pull Ups 
10 Push Ups 
15 Lunges 

12 Seconds of hard pulls on the rower. 

SQUAT ACTIVATION:
2 x
10 Leg Swings front to back

10 Leg Swings 
Side to side

Squatting Ankle Rocks

5 Back Squats 

STRENGTH:
Back Squat / Front Squat
% is Based off 5 RM Back Squat

Set 1: 
10 BS @ 60%
5 FS @ 60%

Set 2: 
8 BS @ 65%
5 FS @ 62%

Set 3
6 BS @70%
5 FS @ 64%

WOD: 2x500M Row – 5s from PR 
Rest as long as your row took and, Repeat. 

Dumbbell version:
2x500M Row 

Bulletproof shoulders:
2x500M Row

Bodyweight:
2x500M Run