Warlock CrossFit Re-Opening Plan

Tuesday July 28, 2020


“I bet on you.”

Primer: 3 Rounds 
7 Press and Reach 
10 Single Leg Tempo Box Step Ups (each side)

5 Push Press + 5 Push Jerks. Focus on a vertical torso in the dip.

Build to a moderate clean and Jerk weight 

WOD: “Overreaction”
15-12-9
Push Press @ 155/105
Single Dumbbell Box Step Overs @ 50/35

Directly Into

15-12-9
Push Jerks @ 185/135
Box Jump Overs 

Bulletproof Shoulders: 
15-12-9 
Single Arm Tempo High Pulls (each side) 
Box Step Overs 

Directly into 
15-12-9
Single Arm Tempo Strict Press (each arm) 
Box Jumps 

Home WOD: 
20-15-10
Odd Object Push Press 
Tuck Jumps

20-15-10
Odd Object Push Jerk 
Jump Over your Odd object 

Time Cap 16 Minutes