Warlock CrossFit Re-Opening Plan

Tuesday February 11, 2020

“Your path is harder because your calling is higher.”

Primer:
3 Rounds x 10 Cal Row + 10 Ring Rows
3 Rounds x 60s Single Arm DB Farmers Carry | 30s Superman Hold
3 Rounds x 20 Air Squats | 5 Inch Worms

Gymnastics Skills: 5 Rounds: 2:30 Row or Bike (light effort) + Gymnastic Option below

Option 1: 1 Strict Ring MU + 1-3 Ring Muscle Ups + 1-5 Strict Ring Dips
Option 2: 40% of Max Ring Muscle Ups
Option 3: Jumping Ring Muscle Ups
Option 4: Option 4: Banded Ring Dips

WOD: “Swole Cycle”
Tabata: Strict Chest to Bar Pull Ups
Tabata: Cal Bike
Tabata: Strict Deficit HSPU (4.5 / 3)
Tabata: Cal Bike


Performance: Strict C2B | Strict HSPU
Fitness: Strict Pull Ups | HSPU with Feet on Box
Fit Light: Banded Strict Pull Ups | Double DB Strict Press

Bonus: 10 Minute Build to a heavy 50 Ft Yoke Carry

3 Rounds: 50 Ft Yoke Carry @ 70% of Part A | 50 Single DB Bear Crawl Push @ 70/50

Row Conditioning: 3×40/27 Cal Row, 90s Rest btw | 3×30/21 Cal Row, Rest 90s btw |3×18/15 Cal Row, Rest 90s btw