Warlock CrossFit Re-Opening Plan

Tuesday January 28, 2020

“Breathe into those thoughts that run through your mind when you approach change.”

Primer: 3 Rounds: 60s Row | 10 Single Arm KB Deadlifts | 10 Russian KB Swings | 10 Boot Straps

Strength: On The Every 3 Minutes x 4 Rds
5 Deadlifts @ 70-75% of 1RM + Max Effort Ring Dips


WOD: The Good Life – 3 Rounds
500M Row or .7 Mile Bike
12 Burpees
21 Boxjumps @ 20″

Performance: RX
Fitness: 400M Row | 12 Burpees | 21 Box Step Ups
Fit Light: 400M Row | 10 burpees | 15 Box Step ups
13 Minute Time cap

Bonus: ROMWOD