Warlock CrossFit Re-Opening Plan

Tuesday July 27, 2021

“The real workout begins when you want to stop.” -Anonymous

Today is Day 1 Of the 2021 No Bull CrossFit Games. You can catch all the action on when CJ is compete and how to watch at Games.CrossFit.com

ROW PRIMER:
5 Rounds: 
300M @ 5K pace
200M @ 2K Pace

No Rest btw rounds 

2 Minute Rest 

1K Row @ 2K Pace

NO ROWER:
Bike: 5 Rounds
.5 Moderate
.3 Faster

Look at your RPM

2 Minute Rest 

1.5 Mile Bike For Time @ Faster Pace

WOD: Dear JT 
21-15-9
Strict HSPU
Push Ups 
Burpees

200M Farmers Carry @ 70/50 after each round 

Time Cap 15 Minutes

Modifications: 
No Strict HSPU. DB Strict Press  @ 50/35
No Push Ups: Push Up Negatives

Dumbbell:
Same

Bulletproof Shoulders: 
Single Arm DB High Pull (each side) 
Shoulder Taps 3x Reps
7-5-3 Wall Walks

Bodyweight Version:
Strict HSPU
Push Ups 
Burpees

200M odd Object Carry