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Warlock CrossFit Re-Opening Plan

Friday December 24, 2021

“There’s something about a holiday that isn’t all about how much money you spend.” -Hilarie Burton

Limited Classes Today:
5:30am, 6:30am, 7:30am, 9:00am

Bike Warm Up: 
1 set
:30 bike (easy)
Rest :30

1 set
:30 bike (moderate)
Rest :30

1 set
:30 bike (hard)
Rest :30

Specific Warm-Up:
2 sets
5-10 deadlifts

Every 2:00 x 3 sets
60-yard shuttle run
3-5 deadlifts (building)


WOD:
10 x 1:00 rounds for calories:
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
3 deadlifts (315/205 lb)
Max Echo bike calories
Rest 2:00 between rounds

Intermediate: 
10 x 1:00 rounds for calories:
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
3 deadlifts (225/155 lb)
Max Echo bike calories
Rest 2:00 between rounds

Beginner:
10 x 1:00 rounds for calories:
40-yard shuttle sprint (2 x 10 yards)
3 deadlifts (135/95 lb)
Max Echo bike calories
Rest 2:00 between rounds

Movement scaling options: 
Shuttle Sprint: distance
Deadlift: load
Echo Bike: substitute with other conditioning equipment

Alternate Workout: 
10 x 1:00 rounds for reps:
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
3 deadlifts (315/205 lb)
Max burpees
Rest 2:00 between rounds

Cool down: 
Accumulate:
1:00 groiner stretch / side
1:00 pigeon stretch / side