Warlock CrossFit Re-Opening Plan

Tuesday August 28, 2018

“Fixing technical issues on the squat, bench and deadlift will do more for your total than any training routine, supplement regimen, drug or coach.” – Dave Tate

A. EMOM x 12
Min 1: 3 DL
Min 2: Max Effort Push Ups
Min 3&4 Recovery Jog

*Score is weight and total push ups

B. Big Daddy – 21-15-9
Deadlift’s @ 315/225
400M Run

Performance @ 275/155
Fitness @ 225/125
Fitness Light @ 135/95

*Bonus*
A. Pendlay Row – 4×12@60%
B. Rowing 1250m Row – 3:30 Rest, 1000M Row /3 Min rest, 750M Row/2:30 Rest, 500M Row / 2:00 rest, 250M Row Done.