Warlock CrossFit Re-Opening Plan

Wednesday August 26, 2020

On Friday August 28 at 6 Pm – 9 pm we will be hosting a Memorial Friday Night Lights in honor of Bob. Bob always loved the Open, The Lift Off and really any community atmosphere of Warlock. We will be honoring him with two team style workouts while social distancing.  Come workout, hang out, throw down and enjoy some adult beverages or high quality H2O. Whatever you prefer we would love for you to be a part of remembering Bob and working out in his honor even if you didn’t know him he would have loved for you to be there. 

“The only mofos in my circle are people that I can learn from” – Questlove

Primer: 
3×8 Strict Press
3×12 Weighted Push Ups or Ring Dips
3×16 Weighted Banded Glute Bridges

WOD: Kelly Rowland
50/35 Cal Row 
2 Rounds of Kelly 
50/35 Cal Row

1 Round of Kelly = 400M Run | 30 Wallball Thrusters @ 20/14 | 30 Box jumps @ 24/20

Time Cap 22 Minutes 

Bulletproof Shoulders:
50/35 Cal Row 
400M Run | 30 Goblet Squats | 30 Box Jumps
400M Run | 30 Goblet Squats | 30 Box Jumps
50/35 Cal Row 

Bodyweight: 
1200M Run
30 Thrusters | 30 Tuck Jumps
400M Run
30 Thrusters | 30 Tuck Jumps
400M Run
30 Thrusters | 30 Tuck Jumps 
800M Run

Dumbbell: 
1200M Run
30 Single DB Thrusters @ 35/20 with Two Hands | 30 Box Jumps
400M Run
30 Single DB Thrusters @ 35/20 With two hands | 30 Box jumps 
800M Run