Warlock CrossFit Re-Opening Plan

Thursday July 30, 2020

“Numbers don’t lie. Know when to push, and more importantly, when to throttle down.” Louie

Primer: 
8 Minutes For Quality
3 Turkish Get Ups Per Side
30-60s Dead Hang 
1-2 Pause Wall Walk or Walk Outs 

WOD: EMOM x 16
45s Work | 15s Rest

Min 1: Strict Pull Ups 
Min 2: Cal Row 
Min 3: Strict HSPU 
Min 4: Burpee Box Jump Overs 

*Score – Total number of reps

No Pull Ups / HSPU: 
Min 1: Hold Above the Bar (4s equals 1 rep
Min 2: Cal Row 
Min 3: Box HSPU | Push Ups
Min 4: Burpee Box Jump Overs

Bulletproof Shoulders: 
Min 1: Tempo Sumo Deadlift High Pull (Barbell) 
Min 2: Cal Row 
Min 3: Piked Toe Touches
Min 4: Top Up Burpee Box Jump Overs