Warlock CrossFit Re-Opening Plan

Tuesday October 31, 2017

“You believed in Santa for 8 years, you can believe in yourself for 10 seconds”

A. 4 Rounds
5 Deadlifts + Max Effort T2B

B. Tabata
1. Calorie Row
2. Burpee Box Jump Overs @24/20
3. KB Swings @ 70/44
4. Double Unders

*Bonus*
1. 1x2000M Row / 5 Minute rest, 2x1000M Row / 3 Minutes rest, 4x500M / 1 Minute rest. Increasing by :5 per ave/500. Ending at 2kSpeed on 500’s.
2. Tabata GHDSU

Warlock Weightlifting:
CrossOver Activation
1. Jerk (5 singles each weight OTM) – 70%, 75%, 80%
2. Push Press – 70%x5x5
3. Back Squat Jump – 25%x3x3
Midline 3 Sets: 10 Weighted Back Extension, 20 Reverse Crunches, 10 Glute Bridges (leg on a ball)