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Warlock CrossFit Re-Opening Plan

Thursday May 28, 2020

“We are practicing not weightlifting but commitment. Commitment spawns success. Only by redoubling our efforts do we best succeed. Expecting success to motivate our efforts is the loser’s gambit.” – Greg Glassman

Mobility: 
Dragon | Saddle Archer | Puppy Dog | Lizard 

Primer: 9 Minutes For Quality
20 Hollow Rocks 
3 Turkish Get Ups (left side)
3 Turkish Get Ups (right side)
Turkish Get Up Demo

WOD: 
50 Single DB Overhead Lunges | 100m Farmers Carry
50 Sit Ups | 100M Farmers Carry
40 Single DB Overhead Lunges| 100M Farmers Carry
40 Sit Ups | 100M Farmers Carry
30 Single DB Overhead Lunges| 100M Farmers Carry
30 Sit Ups | 100M Farmers Carry
20 Single DB Overhead Lunges| 100M Farmers Carry
20 Sit Ups | 100M Farmers Carry
10 Single DB Overhead Lunges| 100M Farmers Carry
10 Sit Ups | 100M Farmers Carry

*Farmers Carry Is With 2 Dumbbells @ 50/35

Bodyweight: 
50 Single Arm Overhead Lunges | 100 Ft Bear Crawl
50 Sit Ups | 100 Ft Crawl Walk
Continue to follow the same format as the workout above 40-30-20-10 etc

Bulletproof Shoulders: 
50 Single DB Goblet Lunges | 100M Farmers Carry 
50 Sit Ups | 100M Farmers Carry 
Continue to follow the same format as the workout above. 40-30-20-10 etc