Warlock CrossFit Re-Opening Plan

Sunday August 23, 2020


“Success doesn’t come from pie-in-the-sky thinking. It’s the result of consciously doing something each day that will add to your overall excellence.” – Nick Saban

3 Rounds: 10 Push Ups | 10 Good mornings | 10 Tuck Ups | 10 Air Squats | 10 Pull Ups or DB / KB Bent over rows

Body Armor:
3×10 Double KB Deadlifts (make them heavy)
3×20 Weighted Glute Bridges (use a plate, KB or DB)
3×30 Barbell Good Mornings (start empty add weight if you want) 

Do all 3 sets of deadlifts first | then all 3 sets of glute bridges second | then all 3 sets of good mornings 3rd. Challenge yourself to go 5-10 lbs heavier than last week on each set. 

Body Armor Part 2:
Minutes 0-3: Unbroken Wall Sit 
Minutes 3:30 – 5:30  Unbroken Hollow hold 
Min 6-7 Static DB HOld – Left Overhead, Right in Rack (+5-10 lbs from last week)
Min 7-8 Static DB Hold – Right Overhead, Left in Rack  (+5-10 lbs from last week)

Score is total time work is done. I.e. 
Wall sit 2 out of 3 minutes 
Hollow hold 1:30 out of 2 Minutes 
Total time is 3:30

Body Armor Part 3 
On the Minute x 8 
X Burpees – Score is your lowest round.