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Warlock CrossFit Re-Opening Plan

Thursday August 29, 2019

“Everyone is fighting a battle you know nothing about. Your heroes are no different. Everyone struggles. Take solace in that.”

Strength: Alternating Efforts 4x
10 Good Mornings
10 Goblet Squats

WOD: AMRAP 12
18 Cal Row
18 Push Ups
18 Sumo Deadlift High Pull @95/65
18 Wallball @20/14

Performance: RX
Fitness: Sumo Deadlift High Pull @ 75/55 | WB @ 14/10
Fit Light: Sumo Deadlift High Pull @ 65/45 | WB @ 14/10

Bonus:
Reverse Grip Pull Ups 100 in sets of 5-20 – 15 Min time cap
Strict Static Support Dips 4x Max Effort – 60s rest btw
Hanging L Raises 4x Max Effort – 60s rest btw
Ring Push Ups – 4x Max Effort – 90s rest btw
ROMWOD