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Warlock CrossFit Re-Opening Plan

Thursday December 23, 2021

“In all affairs, it is a healthy thing now and then to hang a question mark on the things you have long taken for granted.” – Bertrand Russell 

Partner Warm Up: 
1 set each
Partner 1 – 250/200-m row
Partner 2 – 10 Samson lunges + 10 scorpions

1 set each
P1 – 250/200-m row
P2 – 10 lateral lunges + 10 scap pulls

1 set each
P1 – 250/200-m Row
P2 – 10 air squats + 10 kip swings

Skill Work:
1:00 strict handstand push-ups
Rest 1:00
1:00 toes-to-bars
Rest 1:00
1:00 kipping handstand push-ups

WOD:
For time:
2,000/1,600-m row
At 1:00 complete 1 burpee over the rower, at 2:00 complete 2 burpees over the rower, at 3:00 complete 3 burpees over the rower. Continue this pattern until you complete the 2,000/1,600-m row.

Intermediate: 
Same as Rx

Beginner:
1,600/1200-m row
At 1:00 complete 1 burpee over the rower, at 2:00 complete 2 burpees over the rower, at 3:00 complete 3 burpees over the rower. Continue this pattern until you complete the 2,000/1,600-m row.

Movement scaling options: 
Rowing: Distance
Burpees Over the Rower: volume, regular burpee, updown

Alternate Workout: 
For time:
2,000-m run
At 1:00 complete 1 burpee, at 2:00 complete 2 burpees, at 3:00 complete 3 burpees. Continue this pattern until you complete the 2,000-m run.

Cool down: 
1:00 banded shoulder stretch / side