Warlock CrossFit Re-Opening Plan

Friday July 23, 2021

“Remember that guy that gave up? Neither does anybody else.” -Anonymous

Come wish CJ Good Luck at tomorrow Saturday July 24th at 9 am as he prepares to head to the CrossFit Games from Tuesday Thursday as he competes for the title of Fittest on Earth! Details for the week of fitness can be found at Games.CrossFit.com

PRIMER:
3 Rounds 
60s Bike
45s Dead Hang
60 Ft Carry
12 Single Arm DB High Pulls 

MOBILITY:
Pigeon
Seated Forward Fold
 
Practice:
EMOM x 8
Odd: T2B Practice 
Even: Box Step Up Practice

WOD: TVMA-18 – AMRAP 18 
30 Alternating DB Snatches @ 70/50
30 Cal Bike 
30 T2B
30 Single DB Box Step Ups @ 70/50

Modifications:
400M Run: 500M Row or .8 Mile Bike 

Dumbbell Version: 
30 Alternating DB Snatches @ 70/50
30 Cal Bike 
30 T2B
30 Single DB Box Step Ups @ 70/50

Bulletproof Shoulders:
30 SDLHP @ 75/55
30 Cal Row 
30s Dead Hang 
30 Single DB Box Step Ups 

No Equipment: 
30 Odd object Ground to Overhead
400M Run
30 V-Ups
30 Single DB Box Step Ups