Warlock CrossFit Re-Opening Plan

Saturday April 24, 2021

“Change takes time. Give it time.” -Anonymous 

PRIMER:
8 Minutes: 
1 Minute Machine
5 Inchworm to Push Ups
10 Cossack Squats
15 OHS with an Empty Barbell or PVC

MOBILITY:
Warrior Squat
Extended Arm Lizard Pose

GYM WOD:
Lucky Lady – AMRAP 22 – Teams of 2

Partner A: 8 Cal Bike 
Partner B: 5 Pull ups + 10 Push Ups + 15 Air Squats 

Then split the clean and jerk as needed.
3,6,9,12,15,18,21 etc – Clean and Jerk @ 175/115

AT HOME WOD:

Dumbbell Version AMRAP 22
12 Cal Bike 
1 Rd of Cindy 
3,6,9,12,15 etc DB Clean and Jerk

Bulletproof Shoulders: 
12 Cal Row 
1 Rd of 5 KBS + 20 Shoulder Taps + 15 Air Squats 

3,6,9,12,15 – SDLHP

No Equipment:
200M RUn 
1 Rd of Cindy
3,6,9,12,15 etc of Burpees