Warlock CrossFit Re-Opening Plan

Monday March 8, 2021

“Grip it and rip it.” – Matthew Fraser

PRIMER:
8 Minutes for Quality
250M Row 
50 Ft Single DB Overhead Carry
5 Down Dog to Push Up
50 Ft Duck Walk

STRENGTH:
EMOM x 5
2 Pause OHS 

GYM WOD:
All Over Again AMRAP 15
25 Overhead Squats @ 75/55
20 Single DB Hang Clean and Jerks
15 V-Ups

DB @ 50/35 

No OHS: Front Squats or  Single DB OH Lunges
No V-Ups: 30 Sit Ups 

AT HOME WOD:

Dumbbell Version:
30 Single DB OH Lunges
20 DB Hang C&J
15 V-Ups (or 30 sit ups)

Bulletproof Shoulders:
30 Single DB OH Lunges
20 Russian KB Swings
15 Tuck Ups 

No Equipment:
30 Lunges with One Arm Overhead
30 Push Ups
30 Sit Ups