Warlock CrossFit Re-Opening Plan

Tuesday June 23, 2020

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“You need to get more aggressive mentally. When you start a lift with doubt in your mind, or with some lame hope you’ll make it, you’re destined for failure and embarrassment.” – Greg Everett

Primer:  3 Rounds: 
6 Turkish Get Ups | 60s Samson Stretch | 40s DL High Pull (20 per side) | 20s Sit Ups 

2 Minutes Child’s Pose

WOD: Hot Route 
Buy In – 1 Mile Run 

Directly Into 

3 Rounds
20 Single Arm DB Overhead Lunges (left side)
20 Single Arm DB Overhead Lunges (right side)
30 Alternating Pistols 
20 Alternating DB Snatches @ 50/35 

*26 Minute Time Cap

Barbell: 
1 Mile Run Buy in then 3 Rounds
40 OH Lunges @ 95/65
30 Pistols 
20 @ 95/65

Bodyweight: 
Buy In – 1 Mile Run – directly into 3 Rounds
20 Single Arm Overhead Lunges (left side)
20 Single Arm Overhead Lunges (right side)
30 Box Step Ups @ 24/20 or 30 Lunges Arms by your side
20 Burpees

BulletProof Shoulders: 
Buy In – 1 Mile Run – Directly Into 3 Rounds 
20 Single Arm DB Overhead Lunges (left side) @ 50/35
20 Single Arm DB Overhead Lunges  (right side) @ 50/35
20 Lunges 
20 Burpee Deadlifts @ 50/35