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Warlock CrossFit Re-Opening Plan

Tuesday December 28, 2021

“If i accept you as you are, I make you worse; however, if I treat you as though you are what you are capable of becoming, I help you become that.” – Johann Wolfgang von Goethe 

Warm Up: 
EMOM 8
Minute 1: 45 Seconds Jumping jacks
Minute 2: 45 Seconds Cossack squats
Minute 3: 45 Seconds Burpees
Minute 4: 45 Seconds Wall squats

Skill Work: 
5-10 Back Squats
5-10 Strict Press
5-10 Deadlifts

WOD:
For load:
1-rep max back squat
1-rep max strict press
1-rep deadlift

Intermediate: 
Same as Rx

Beginner:
Same as Rx

Movement scaling options: 
Back Squat: DB squat
Strict Press: DB press
Deadlift: DB deadlift

Alternate Workout: 
For reps:
On a 15 Minue Clock
0:00-5:00
DB squats
5:00-10:00
DB strict presses
10:00-15:00
DB deadlifts

Cool down: 
2 sets:
:30 standing quad stretch / leg
:30 pigeon stretch / leg