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Warlock CrossFit Re-Opening Plan

Friday May 22, 2020

“If you cannot deadlift you are injured but asymptomatic.” – Greg Glassman

Mobility: 
Pigeon Pose | Seal / Sphinx | Frog

Primer: 
400M Run then – 3 Rounds 10 Samson Stretch | 15 Glute Bridges | 15s HS Hold, 15 shoulder taps, 15s HS Hold | 10 Good Mornings 

WOD: AMRAP 20 – Cinnamon Swirl 
200M Run 
5 Strict Pull Ups 
10 Push Presses @ 95/65
15 Deadlifts @ 95/65

Dumbbell Modifications: 
200M Run
5 Single Dumbbell / Kettlebell Swings @50/35
10 Double Dumbbell Push Press @ 35/20
15 Double Dumbbell Deadlifts @ 35/20

Odd Object:
200M Run
5 Odd Object Kettlebell Swings
10 Odd Object Push Press
15 Odd Object Deadlifts 

Body Weight
200M Run
10 Push Ups
15 Good Mornings 

Bulletproof Shoulders:
200M Run
10 Single Arm Dumbbell High Pulls (each side)
50 Ft Single Arm Dumbbell Overhead Walk (each side)
15 Double Dumbbell Deadlifts