Warlock CrossFit Re-Opening Plan

Sunday March 7, 2021

“You must expect great things of yourself before you can do them.” – Michael Jordan

PRIMER:
7 Minutes For Quality
45s Row 
7 Romanian DL
7 Muscle Cleans
7 Bent Over Rows

MOBILITY:
Pigeon Pose 
Lizard 

GYM WOD: “Swole Sess”
0-10 Minutes
2 Turkish Get Up (left)
100 Farmers Carry (left)
2 Turkish Get Up (right)
100 Ft Farms Carry (right)

10-18 Minutes 
15 Barbell Bent Over Row 
50 Double Unders 

AT HOME WOD:

Dumbbell Version 
Same: Just do DB Bent Over Rows instead of Barbell

Bulletproof Shoulders: 
Everything the same.

No Equipment
0-10 Minutes
1 Sit to Stand
100 Ft Bear Crawl

10-18 Minutes
15 Isometric Bent Over Row
50 Line Hops