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Warlock CrossFit Re-Opening Plan

Friday December 31, 2021

“Tomorrow is the first blank page of a 365 page book. Write a good one.” -Brad Paisley

Limited Class Schedule: 5:30, 6:30, 7:30, 9:00, 10:15am
Class Schedule Tomorrow 1/1: Open Gym 9-11am

Warm Up: 
1 set
10 PVC pass-throughs
10 ring rows
10 knee push-ups
10 PVC overhead lunges

1 set
10 PVC pass-throughs
10 kip swings
10 push-ups
10 PVC overhead lungs

1 set
:15 handstand hold (partial wall walk)
3-5 strict pull-ups
10 floor piked push-ups
10 air squats

1 set
:15 handstand hold (full wall walk)
5 kipping pull-ups
5 feet elevated piked push-ups
10 air squats

Skill Work: 
On an 8:00 clock:
Build to a 2-rep deficit handstand push-up
or
2-rep DB shoulder press

Partner WOD:
Partner AMRAP 12:
12 gymnastic kip pull-ups
12 handstand push-ups
Split reps as needed.

Intermediate: 
Partner AMRAP 12:
12 gymnastic kip pull-ups
12 piked push-ups

Beginner:
Partner AMRAP 12:
12 ring rows
12 push-ups

Movement scaling options: 
Gymnastics Kip Pull-Up: reps, banded pull-up, ring row
HSPU: reps, piked push-up, push-up

Alternate Workout: 
Partner AMRAP 12:
12 DB renegade rows
12 DB push presses
Split reps as needed.

Cool down: 
Accumulate:
30 ATY drills
1:00 doorway pec-stretch / side