Warlock CrossFit Re-Opening Plan

Saturday March 6, 2021

“The clock is ticking. Are you becoming the person you want to be?” – Greg Plitt

PRIMER:
8 Minutes For Quality:
40s Row
4 Muscle Snatches 
4 SGPP
4 Good Mornings
4 Back Squats 
12 Sit Ups 

MOBILITY:
Warrior Squat
Spiderman and Reach

GYM WOD:
Powerlines – AMRAP 25
20 Power Snatches @ 115/85
4 Rounds of:
5 KB Swings
10 Push Ups
15 Air Squats

Then 800M Row

AT HOME WOD:
All Versions Are AMRAP 25

Dumbbell Version
30 Alternating DB Snatches
4 Rounds of 
5 Pull Ups
10 Push Ups
15 Air Squats

Then 800M Row or 4 Minutes of Burpees

Bulletproof Shoulders: 
20 Deadlifts @ 115/85 
5 Bent Over Row 
10 DB Strict Press
15 Squats

4 Minute Recovery Bike

No Equipment:
40 Burpees 

4 Rounds:
5 Pull ups
10 Push Ups 
15 Air Squats

Then 800M Run