Warlock CrossFit Re-Opening Plan

Sunday May 30, 2021

“Just believe in yourself. Even if you don’t, pretend that you do, and at some point, you will.” -Venus Williams

PRIMER:
Alternating Efforts x 12
Min 1: 15/12 Cal Row
Min 2: 200M Run
Min 3: 15 Russian KB swings

No Oly Lifting: 30-45s dead Hang On the Rig

MOBILITY:
Pigeon Pose 
Lizard 

GYM WOD: Frick and Frack – Teams of 2

100 Tuck Ups | Other Partner Planks 

30 Synchro DL
30 BFB
400M Run

20 Synchro DL
20 Synchro BFB
400M Run

10 Synchro DL
10 Synchro BFB
400M Run

100 Tuck Ups | Other Partner Planks 

RX @ 185/125
Time Cap: 25 Minutes
No Run: .8 Mile Bike 

AT HOME WOD:
Bulletproof Shoulders: 
30 Synchro DL
30 Top Up Burpees
400M Run

20 Synchro DL
20 Top Up Burpees
400M Run

10 Synchro DL
10 Top Up Burpees
400M Run

No Equipment
30 Synchro Good Mornings
30 Top Up Burpees
400M Run

20 Synchro Good Mornings
20 Top Up Burpees
400M Run

10 Synchro Good Mornings
10 Top Up Burpees
400M Run