Warlock CrossFit Re-Opening Plan

Friday February 1, 2019

“Focus on what is best for you at that particular time, at that particular moment. Forget everything else”

A. AMRAP 20
75 Wallball @ 20/14
60/45 Cal Row
45 Toes to Bar
30 Burpee Box Jump Overs @ 24/20
15 Ring Muscle Ups

Performance = RX
Fitness: WB @ 20/14 to 9 Ft | 60/45 Cal Row | 45 Knee’s to Elbows | 30 Burpee Box Jump Overs | 15 Burpee Pull Ups

Fitness Light: WB @ 14/10 to 10 Ft | 60/45 Cal Row | 45 Knee’s to Chest | 30 Burpee Box Step ups | 15 Burpee Pull Ups

Bonus:
A. OHS: 2 @75%, 4×2@80%
B. Snatch Grip Push Press 5×5 @75% of snatch
C. 3×8 Sumo Deadlifts
D. Midline:
3x :30 seconds on 30 seconds off GHDSU
2x :30 seconds on 30 seconds off Hip Ext on GHD
1x 1 Minute in GHD Supine Hold