Warlock CrossFit Re-Opening Plan

Monday September 20, 2021

“Our strength grows out of our weaknesses.”

Warm Up: 
10 Alternating Spiderman Stretch
10 Standing Toe TOuch and Reach for Sky
10 Plank to Down Dog (No Push Up) 

:30s Bike or row
10 Good Morning + Jump
10 Push Ups 
10 Up Downs

30s Bike or Row
10 Alternating Jumping Lunges
10 Push Ups 
10 Burpees 

Snatch Warm Up 
Snatch DL + Shrug 
Muscle Snatch
Snatch Drop
Hang Power Snatch
Power Snatch 

Skill Work: On an 8 Minute Clock 
1 Snatch Pull + 1 hang Power Snatch (climbing in weight)

WOD: 
RX: 3 Rounds For Time 
15/11 Cal Bike 
12 Power Snatches @ 95/65 
9 Burpees 

Time: 10 Minutes
Loading: 2/5 
Skill: 4/5
Volume 1/5

Intermediate – 3RFT
15/11 Cal Bike
12 Pwr Snatches @ 75/55 
9 Burpees 

Beginner – 3 RFT
10/6 Calories
12 Power Snatches @ 45/35
9 Burpees 

Limited Equipment: 
AMRAP 10
200M Run
12 Alternating DB Power Snatches
9 DB Facing Burpees 

Movement Scaling options 
Bike| Calories :40s Jumping lunges, row, ski
Power Snatches| Load, hang power, snatch
Burpee | Up Downs, Deck Squats 

Cool Down:
Alternating Scorpion Stretch
Sit and Reach