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Warlock CrossFit Re-Opening Plan

Sunday December 26, 2021

“The holiday season is a perfect time to reflect on our blessings and seek out ways to make life better for those around us.” -Terri Marshall

Warm Up: 
1 set
:30 jumping jacks
3 inchworms
15 knee push-ups

1 set
:30 single-unders
3 inchworms with 2 hip taps
10 hand-release push-ups

1 set
:30 fast single-unders
3 extended inchworms with 2 hip taps
5 dive bombers

Skill Work:
EMOM 6:
Minute 1 = :15-:30 hollow hold
Min. 2. = :30 handstand walk

BENCHMARK WOD: THE GHOST
6 rounds for reps:
1:00 calorie row
1:00 burpees
1:00 double-unders
Rest 1:00

Intermediate: 
Same as Rx

Beginner:
6 rounds for reps:
1:00 calorie row
1:00 burpees
1:00 single-unders
Rest 1:00

Movement scaling options: 
Row: sub with a bike, ski, or run
Burpee: step down/step up burpee, up-downs
Double-Under: attempts, single-unders

Alternate Workout: 
6 rounds for reps:
1:00 sumo deadlift high pull (45/35 lb)
1:00 burpees
1:00 double-unders
Rest 1:00

Cool down: 
Accumulate:
1:00 foam-rolling upper and lower back