Warlock CrossFit Re-Opening Plan

Friday September 24, 2021

“Rise up, start fresh, see the bright opportunity in each day.” -Anonymous 

Warm Up: 
AMRAP 6
20 Double Knee Tuck in Plank
10 ATY Drills (use small plates or DB’s)
20 Seconds Banded Shoulder Stretch / Arm

Muscle Up Skill Work:
10 Minutes
10 Second Ring Support (Top and Bottom of Dip)
Ring Dip / Body Support
False Grip Ring Row

WOD:
For Time:
30 Strict Muscle Ups

Time: 15 Minutes
Loading: 1/5
Skill: 5/5
Volume: 1/5

Intermediate: 
AMRAP 12:
3 Strict False Grip Ring Pull-ups
3 Strict Ring Dips

Beginner:
AMRAP 12:
3 False Grip Ring Rows
3 Jumping Ring Dips
3 Push-ups

Limited Equipment: 
10 Rounds For Time:
4 DB Hang Clean & Press 4 DB Renegade Rows
4 Deficit Push-ups (perform on DBs)

Movement scaling options: 
Muscle Up Transitions
Chest-to-bar pull-ups / Ring Dip AMRAP
Pull- up/ring dip AMRAP
Ring Row/ Ring Dip AMRAP

Cool down: 
Accumulate 50 Hanging Leg Raises on Rings
Every break: perform 10 DB hang muscle cleans