Warlock CrossFit Re-Opening Plan

Thursday September 9, 2021

“It begins at the end of your comfort zone.” -Anonymous 

PRIMER:
3 Rounds: 
12/9 Cal Bike 
7 Hang Power Cleans 

5 Walk Outs | 3 Wall Walks | 25 Ft HS Walk or 2 Wall Walks 

MOBILITY:
Childs Pose | Downward Dog 

STRENGTH:
On The Every 90s x 5
Build to a heavy double Hang Power Clean

WOD:  “Riveting” 30-20-10
Hang Power Cleans @ 185/125
50 Ft HS Walk 

Time Cap 12 Minutes 

Modifications: 
5 Wall Walks or 50 Ft Bear Crawl

Dumbbell:
21-15-9 Double DB Hang Cleans
50 Ft HS Walk

Bulletproof Shoulders
21-15-9 SDLHP  
50 Ft Bear Crawl or 5 Wall Walks 

Bodyweight: 
30-20-10 Chest to Bar Pull Ups 
50 Ft HS Walk