Warlock CrossFit Re-Opening Plan

Thursday March 4, 2021

“The only time you fail is when you fall down and stay down.”

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:
2 Power Clean and Split Jerk EMOM x 10 Minutes 

AT HOME WOD:

Dumbbell Version: 
3-5 DB Clean and Jerks EMOM 

Bulletproof Shoulders:
AMRAP 10
100 Ft Double Farmers Carry
100 Ft Single Arm Overhead Carry

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