Warlock CrossFit Re-Opening Plan

Friday May 31, 2019

“There is one quality which one must possess to win, and that is the definiteness of purpose, the knowledge of what one wants, and the burning desire to possess it.” – Napoleon Hill

Primer:
4x20s Work / 10s rest – High Knee’s
4x20s Work / 10s rest – Butt Kickers
4x20s Work / 10s rest – Air Squats
30s inch worms
60s seated pike stretch
30s inch worms
30s Arch Hold | 30 second Plank
60s reverse shoulder stretch
30s walking lunges
10 PVC Pass Throughs (eagle grip)
60 second wall shoulder stretch

Strength:
A. Elevated Ring Rows 6x 30s work: 30s rest
RX: Feet on box at shoulder level. Scaled: feet on floor. Score is reps

B. Strict Static support dips 6x 30s work: 30s rest
Scaled – leg assist box dips

WOD: Haymaker – 21-15-9
Thrusters @ 95/65
400M Run

Bonus:
Front Squat 1 @ 70% (no belt)
Strict Pull Ups – Perform 40% of your best max effort ring Pull Ups every 40 seconds until failure (scaled leg assisted pull ups)
AMRAP 3 – Nine Count Push Ups (Scaling do the nine count push ups on your knees)
Hollow Rocks – Accumulate 100-120 in sets of 15-30. Rest as needed between sets. (Scaling bed your knees a little)