Warlock CrossFit Re-Opening Plan

Thursday March 11, 2021

“It never gets easier. You just get better.” -Anonymous

PRIMER:
2 Minute Row

AMRAP 8 for Quality with Pace
20 Glute Bridges
20 Bent Over Row
20 Shoulder Taps
20 Sit Ups
5 Hang Muscle Cleans and Press

MOBILITY:
Down Dog
Lizard

GYM WOD:
21.1 Is Announced at 8 PM

21.1 Two Warlock Athletes will be going head to head at 21.1 Live on Instagram at around 8:30 PM at Ameriprise Financial 

On The Every minute x 7 Rounds:
Min 1: 2 (Power Clean and Split Jerk)
Min 2: 40s Row
Min 3: 5 Push Ups | 10 Air Squats | 15 Sit Ups 

AT HOME WOD:

Dumbbell Version: 
3-5 DB Clean and Jerks EMOM
40s Row
 5 Push Ups | 10 Air Squats | 15 Sit Ups 

Bulletproof Shoulders:
Min 1: 3 Deadlifts
Min 2: 40s Bike
Min 3: 10 Shoulder Taps | 10 Air Squats | 15 Sit Ups 

Bodyweight
Accumulate 2 Minutes In an L-Sit
Accumulate 3 Minutes in a Plank
Accumulate as many Push Ups as possible in 4 Minutes