Warlock CrossFit Re-Opening Plan

Sunday September 20, 2020


You can borrow knowledge, but not action. – James Clear

Primer: 3 Rounds:
30 Banded Pull Aparts 
30s Prisoner Superman Hold 

AMRAP 7: For Quality
5 Tempo Push Ups
6 Hollow Hold 4 Count Flutter Kicks
7 Strict Pull Ups or Pendlay Row (increase weight) 

3 Minute Rest 

AMRAP: 7 For Quality
10 Tempo Good Mornings (increase weight)
10 Single Leg Glute Bridges 
10 Single Leg Step ups 

3 Minute Rest 

4x250M Row or 15/12 Cal Bike – 90s rest between rounds