Warlock CrossFit Re-Opening Plan

Tuesday December 24, 2019

“The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community” – Greg Glass-man

Today: Morning Classes
Dec 25 – Closed
Dec 26 – Open Gym from 7 – 10 am
Dec 27 – Normal Classes

The workout is just like when you sing the song. Do 1, then 2-1, then 3-2-1 then 4-3-2-1 etc

WOD: 12 Days of Christmas – Teams of 2

1 KB Thruster @70/53
2 KB Snatches @70/53
3 KB Deadlifts @ 70/53
4 Burpees
5 T2B
6 Box jumps @ 24/20
7 HSPU
8 KB Front Rack Lunges @ 70/53
9 KB Swings @ 70/53
10 V-Ups
11 Wallball @20/14
12 Cal Bike

*All Movements are Synchro. Box jumps are alternating. Cal Bike (one partner does 12 then the other partner does 12.)

Performance @53/35
Fitness @44/26 | Knee’s to Chest | Push Ups | Tuck Ups | WB @ 14/10
Fit Light 35/18 | Knee’s to Chest | Box Step Ups | Push Ups | Tuck Ups | WB @ 14/10

Non CrossFit Drop Ins – AMRAP 25 – Teams of 2
12 KB Swings @44/26
12 Goblet Squats @ 44/26
12 Burpees

Divide as needed

Bonus:
A. Max Set Unbroken Strict Ring Muscle Ups
B. For Time: 20% Unbroken RMU | 35% Unbroken RMU | 50% Unbroken RMU | 200 Double Unders | 50% Unbroken RMU | 35% Unbroken RMU | 20% Unbroken RMU
If you’re scaling go off of your Max C2B and Ring Dip Numbers. If not go off of your Max Pull Up | Push Up Numbers
C. For Time: 250 Ft HS Walk