Affiliate: Warlock CrossFit
Team: Warlock Athletics
“A year from now you won’y recognize yourself. You’re going to commit to the mastery in the most important aspects of your life that will give you the biggest return and movement towards your goals. You are going to become unstoppable.”
Primer:
3 Rds
30s Spider Man
30s Box Step Ups
30s High Hang Squat clean
30s Plank Shoulder Taps
Mobility:
Dragon Pose
Boot Straps
Strength:
10 minutes to Build a moderately Heavy Squat Clean
*Move well and Warm it up above your opening weight.
Cannon Ball: 5RFT
21 Cal Row
15 Box Jump Overs
7-6-5-4-3 Squat Cleans @
165/105
185/125
205/145
225/155
275/185
Scaled:
Keep the same weight and do it at 70-80%of your 1 RM Clean
20 Minute Time Cap
Bulletproof Shoulders:
Replace Squat Cleans with
15-12-9-6-3
DB Box Step Overs