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Warlock CrossFit Re-Opening Plan

Thursday December 30, 2021

“It is very important what not to do.” – Iggy Pop 

Dynamic Warm Up: 
2 sets
20 mountain climbers
20 alternating Cossack squats
20 up-downs

Skill Work: 
On a 3 Minute Clock
1:00 max burpees to target
then
2:00 max single-leg squats

WOD:
4 rounds for time:
400m run
30 hip extensions

Intermediate: 
4 rounds for time:
400m run
20 hip extensions

Beginner:
4 rounds for time:
200-m run
20 good mornings

Movement scaling options: 
Run: distance, bike, row, ski – See logistics for specific distances.
Hip extensions: repetitions, partial range of motion, 30 good mornings (45/35 lb)

Alternate Workout: 
4 rounds for time:
400m run
30 good mornings (light weight)

Cool down: 
3 sets
:30 foam roll hamstrings / side
:30 foam roll calves / side