Warlock CrossFit Re-Opening Plan

Saturday July 25, 2020

“I think everybody should take the attitude that we’re working to be a champion, that we want to be a champion in everything that we do. Every choice, every decision, everything that we do every day, we want to be a champion.” 
Nick Saban

2 Rounds: 
10 Cal Row | 30s Samson Stretch | 
10 DL High Pulls | 30s Thrusters 
10 Tempo Box Step Ups | 30s Push Up + Scap Push Ups to Down Dog 

WOD: “Helly” 3 Rounds For Time
400M Run | 30 Box Jumps @ 24/20 | 30 Thrusters @ 45/35 
400M Run | 21 KB Swings @ 53/35 | 12 Pull Ups or Cal Row 

Time Cap  33 Minutes

WOD: Bodyweight: 3 Rounds
400M Run | 30 Tuck Jumps | 30 Thrusters with an odd object
400M Run | 40 Good Mornings | 

WOD: Bulletproof Shoulders 
400M Run | 30 Tuck Jumps | 30 Goblet Squats
400M Run | 21 Russian KB Swings | 12 Tempo DB High Pull (Each side)