Warlock CrossFit Re-Opening Plan

Friday February 26, 2021

“Do one thing every day that scares you.” —Anonymous

PRIMER:
8 Minutes for Quality:
15 Line Hops
10 Air Squats + 10 Push Ups + 10 Sit Ups 

Barbell:
5 OHS +
5 Muscle Cleans +
5 Thrusters

MOBILITY:
Push Up to Down Dog
Floor Sweeps

GYM WOD:
AMRAP 9 – “SOS”
3 Squat Snatches @ 95/65
3 Cal Row
6 Squat Snatches @ 95/65
6 Cal Row
9 Squat Snatches @ 95/65
9 Cal Row

12,15,18 etc

AT HOME WOD:

WOD Follows the same format
3,3,6,6,9,9,12,12 etc

Dumbbell Version: AMRAP 12
Single Arm DB Squat Snatch @ 50/35
Cal Machine or Burpees

Bulletproof Shoulders: 
Russian KB Swings 
V-Ups

No Equipment:AMRAP 12
Burpees
Jumping Lunges 
V-Ups