Warlock CrossFit Re-Opening Plan

Friday April 30, 2021

“Don’t wait until you’ve reached your goal to be proud of yourself. Be proud of every step you take toward reaching that goal.” -Anonymous 

PRIMER:
9 Minutes for Quality:
60s Machine
14 Alternating Box Step Ups
5 Push Up to Down Dog

3 Muscle Snatches 
3 Pause OHS 
3 Hang Squat Snatches

14 Sit Ups 

MOBILITY:
Pigeon pose 
Extended Arm Lizard

GYM WOD: Knuckle Ball – AMRAP 15 
60 Double Unders @ 20/14
30 Wallball
15 DL @ 315/225

Single Unders: 90

AT HOME WOD:
Dumbbell Version: 
60 DU’s 
30 WB
15 Double DB DL @ 70/50

Bulletproof Shoulders: 
60 DU’s 
30 Single DB OH Lunges 
15 Deadlifts 

No Equipment:
60 Line Hops 
30 Jumping Lunges 
45 Good Mornings