Warlock CrossFit Re-Opening Plan

Monday June 28, 2021

“If you want to succeed, focus on changing yourself, not others.” -Anonymous 

PRIMER:
EMOM 9
Min 1: Easy Row 
Min 2: 8-12 Top Up Burpees 
Min 3: 4 Front Squats + 4 Push Press + 4 Thrusters 

MOBILITY:
Spiderman 
Frog Stretch

STRENGTH:
4 Front Squats On the Every 90s x 5

GYM WOD: Jack of All Trades 
2K Row
30 Bar Muscle Ups 
40 Thrusters @ 115/85

Modifications 
2K Row: 3 Mile Bike 
Bar Muscle Ups: Burpee Chest to Bar or Devil Presses
  
Time Cap: 18 Minutes 

AT HOME WODL
DB Version: 
2K Row 
30 Devil Presses
40 DB Thrusters @ 50/35

Bulletproof Shoulders:
2K Row 
30 Sumo Deadlift High Pulls @ 95/65
60 Single Arm DB Overhead Lunges 

Bodyweight
2K Run
40 Burpee Chest to Bar 
60 Imaginary Thrusters