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Warlock CrossFit Re-Opening Plan

Monday August 23, 2021

“Don’t count the days. Make the days count.” -Muhammad Ali

PRIMER:
3x
9  Air Squats 
7 Push Ups  
5 Pull Ups or 10-15s hold above bar or 5 KBS

5 x Muscle Snatch + Overhead Squat + Snatch Balance + Hang Squat Snatch

MOBILITY: in between barbell warm up
Extended Arm Lizard Pose 
Saddle Stretch
 
STRENGTH:
Power Snatch 
5×3 Touch and Go

On The Every 90s 

WOD: AMRAP 16
10 TnG Power Snatches +
10 BFB + 10 Push Ups 

1 Minute rest after each rounds

Dumbbell version: 
10 Double DB Power Snatches
10 Burpees + 10 Push Ups 

1 Min rest after each round

Bulletproof shoulders:
10 TnG Deadlifts @ 135/95
10 Top Up Burpees + 30 Shoulder Taps 
*1 Min rest after each round

Bodyweight: 
200 Meter Run
10 Burpees + 10 Push Ups