Tuesday October 19, 2021

“Ignore the unfairness – there is no “fair”. Play the hand that you’re dealt to the best of your abilities.” – Naval Ravikant 

Warlock CrossFit is hosting our annual Barbells For Boobs fundraiser on SATURDAY OCTOBER 23 from 8-10 am.
You’re welcome to come, workout, support, and or donate and cheer from afar.
Either way, we appreciate you helping us raise awareness in this fight!

Warm Up: 
Set 1:
10 ATY Raises
20 Hand Release Push-ups
30 Shoulder Taps in Plank
40 Skier Jacks

Set 2:
50-ft. Bear Crawl
20 Seconds Pike Hold
50-ft. Crab Walk
20 Seconds Pike Push-ups

Set 3:
5 Wall Walks
20 Air Squats
30 Seconds Handstand Hold

Progressive Workout Prep:
10 Minutes

For Time:
3 Minutes Handstand Hold
100 Squats
50m Handstand Walk
100 Squats
30 Handstand Push-ups

Time: 13 Min
Loading: 1/5
Skill: 5/5
Volume: 4/5

For Time:
2 Minutes Handstand Hold
100 Squats
1:30 Handstand Walk (for distance)
100 Squats
15 Handstand Push-ups

For Time:
3 Minutes Plank Hold
70 Squats
50m Bear Crawl
70 Squats
30 Push-ups

Limited Equipment: 
For Time:
3:00 Handstand Hold
100 Air Squats
50m Handstand Walk
100 Air Squats
30 Handstand Push-ups

Movement scaling options: 
Handstand Hold: Time, Pike Hold, Plank Hold
Squats: Reps, Squat to a Target, Step-ups
Handstand Walk: Attempts for 2:00, Bear Crawl
Handstand Push-ups: Reps, 15-20 Negatives, Pike Push-ups, Push-ups

Cool down: 
2 Sets
10 Single-Arm Ring Rows /Arm
30 Seconds Ring Row Hold