Warlock CrossFit Re-Opening Plan

Saturday August 1, 2020

“The future belongs to those who prepare for it today.”

Primer: 3 Rounds
20s Mountain Climbers | 20s Front Squats | 20s Strict Press and Reach | 
10 Pendlay Rows | 15 Push Ups 

*Round 2: 75/55 | Round 3: 95/65.

WOD: “Heartburn” 
1 Mile Run

Directly Into 10 Rounds of

7 Thrusters @ 75/55
7 Pull Ups
7 Burpees

Time Cap: 25 Minutes 
*If you’re using a men’s bar you must have at least 15’s on the barbell. If not, get the ladies bar and use 15’s to reach 65 lbs, please and thank you! 

No Pull Ups: 
1 Mile Run 
Directly Into 10 Rounds
7 Thrusters @ 75/55
7 Cal Row or Ski Erg
7 Burpees 

Bulletproof Shoulders: 
1 Mile Run
Directly into 10 Rounds
7 Front Squats
7 Pause Pendlay Rows
7 Top Up Burpees

Dumbbell Version:
1 Mile Run
Directly Into 10 Rounds
7 DB Thrusters
7 DB Bent Over Rows
7 Burpees