Warlock CrossFit Re-Opening Plan

Monday August 3, 2020


“The good is enough attitude is not what we’re looking for, we have got to use every opportunity to improve individually so we can improve collectively”
Nick Saban

Primer: 3 Rounds 
Samson Stretch | 10 Push Ups | 10 Barbell Good Mornings | 10 Pendlay Row | 10 Deadlifts | 10 Tuck Ups | 

Add weight to the barbell each round if you want. 

Catch And Release: On the 4 Minutes x 5 Rounds 
20 Double Dumbbell Front Rack Lunges @ 50/35
21/15 Cal Row 
12 Kipping Deficit HSPU @ 4.5/3’’
9 Deadlifts @ 265/175

No HSPU: 
20 Double Dumbbell Front Rack Lunges @ 50/35
21/15 Cal Row 
12 Dumbbell Thrusters @ 50/35
9 Deadlifts @ 265/175

Bulletproof Shoulders: 
20 Double DB Front Rack Lunges @ 50/35
21/15 Cal Row 
12 Goblet Squats @ 50/35
9 Deadlifts @ 185/135

Bodyweight: 
20 Lunges 
200M Run
20 Push Ups
20 Good Mornings