Warlock CrossFit Re-Opening Plan

Saturday January 23, 2021

“Your level of effort matters.”

Primer: 7 Minutes For Quality
60s Row 
5 Deadlifts + 5 Muscle Cleans + 5 S2OH 

Mobility:
Push Up to Down Dog 
Seated Straddle 

WOD: Never Yielding:
AMRAP 5
15 Power Cleans @ 135/95 
15 Cal Row 

Rest 3 Minutes 

AMRAP 10
15 Shoulder to Overhead @ 135/95 
15 Cal Row 
15 Thrusters @ 135/95
15 Cal Row

Dumbbell Version
AMRAP 7
15 Double DB Clean @ 50/35
15 Burpees

Rest 3 Minutes

AMRAP 7
15 Shoulder to Overhead @50/35
15 Burpees 

Rest 3 Minutes

AMRAP 7
15 DB Front Squats @ 50/35
15 Burpees


Bulletproof Shoulders: 
AMRAP 7
100 Ft Farmers Carry (2 Hands)
25 ft Single Arm OH Lunges

Rest 3 Minutes

AMRAP 7
100 Ft Single Arm OH Lunges
25 KB Deadlifts

Rest 3

AMRAP 7 
100 Ft Farmers Carry (2 Hands)
15 Goblet Squats

No Equipment
AMRAP 7
15 Odd Object Ground to Shoulder
25 Burpees

Rest 3 Minutes

AMRAP 7
15 Odd Object Shoulder to Overhead
25 Burpees