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Warlock CrossFit Re-Opening Plan

Friday May 29, 2020

Mobility:
 Pigeon Pose | Seal / Sphinx | Frog

Primer: 2 Rounds:
200M Run |5 Inch Worms | 10 Push Ups | 20 Air Squats | 30s Superman Hold

2-3 Rounds Empty Barbell or Lighter Weight 
3 Sumo Deadlift High Pull | 3 Front Squats | 3 Hang Power Cleans | 3 Power Snatches | 3 Overhead Squats 

WOD: eHarmony 
30 Sumo Deadlift High Pulls
30 Front Squats
30 Hang Power Cleans
30 Power Snatches
30 Overhead Squats 

EMOM 5 Burpees
Barbell @ 95/65 
*Time Cap 16 Minutes 

Dumbbell Version
30 Double DB Sumo Deadlift High Pull
30 Double Dumbbell Front Squats
30 Double Hang Power Cleans
30 Double DB Snatches
30 Double DB Overhead Lunges (one front rack, one overhead)

*You can also do all of these movements with one dumbbell.  @ 50/35 

Odd Object:
30 Sumo Deadlift High Pulls
30 Goblet Squats 
30 Hang to Shoulder
30 Ground to Overhead
30 Odd Object Overhead Lunges 

Bodyweight: 
50 Good Mornings 
50 Mountain Climbers 
50 Air Squats
50 Tuck Ups 
50 Lunges 

Bulletproof Shoulders: 
30 Strict Double Dumbbell High Pulls (light ish weight)
30 Goblet Squats (one dumbbell) 
60 Piked Opposite Toe Touches
30 Double DB Deadlifts 
30 Double DB Lunges (Dumbbells By side)