Warlock CrossFit Re-Opening Plan

Friday March 5, 2021

“The only place where success comes before work is in the dictionary.” – Vidal Sassoon

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

Barbell – Switch Every Round
5 Full Grip Front Squats
5 Zombie Squats
5 1 ¼ Front Squats

MOBILITY:
Lizard
Front Rack Box Stretch
Warrior Squat

GYM WOD: “Daft Punk” 
1 Round For Time: 
30 Burpee Box Jump Overs
30 Front Squats @205/145
30 Burpee Box Jump Overs

BBJO @ 24/20
Time Cap: 15 Minutes:

AT HOME WOD:
1 Round For Time

Dumbbell Version: 
30 Burpees Over DB’s
40 Double DB FS
30 Burpees Over DB

Bulletproof Shoulders: 
90 Mountain Climbers
45 Goblet Squats
90 Mountain Climbers

No Equipment:
90 Mountain Climbers
45 Jumping Squats
90 Mountain Climbers