Warlock CrossFit Re-Opening Plan

Tuesday August 31, 2021

“I think beauty and toughness is about confidence in who you are, however you want to be. I think that always shines through.” -Katrin Davidsdottir

PRIMER:
3x 
6 Pause Squats – Heels On Plate 
8 Push Ups On Plate 
10 Step Back Overhead Lunges w Plate 
12 Leg Swings (front to back and side to side)

MOBILITY:
Btw sets 
5-10 Ankle Rocks 

STRENGTH:
Back Squat / Front Squat: Week 2 
% is Based off 5 RM Back Squat

Set 1: 
10 BS @ 62%
5 FS @ 62%

Set 2: 
8 BS @ 67%
5 FS @ 64%

Set 3
6 BS @72%
5 FS @ 66%

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