Warlock CrossFit Re-Opening Plan

Tuesday June 25, 2019

“You are destined to win”

Primer:
2x 40s Burpees / 20s rest
4x Up Dog / Down Dog
2x 30s hollow hang / 30s HS Hold
40s cossack Squats
40s wrist stretch
40s light Cuban press
40s pancake stretch

Strength: Ring Pull-Ups – 4x Max Effort with 60s rest between sets

Strict Ring Dips – 4x Max Effort with 60s rest between sets

“Summer Stroll” – For Time
150 Ft HS Walk then

21-15-9
Hang Power Clean
Burpees Over Bar

RX: @185/135
Performance: @155/105
Fitness: Seal Walk @135/95
Fit Light: Bear Crawl @95/65

Bonus:
Gymnastics
GHDSU to parallel – 60-100 in sets of 10-20
Dumbbell hammer curls – 4×8-10 each arm – 60s rest btw sets
Deficit Push Ups – 100 in sets of 5-20 (8-12 inch deficit)

Weightlifting:
Front Squat – Heavy Single (no belt)
Snatch – 2@70%, 5×1@75%
Snatch Pull – 3 @ 85,90,95%
Weighted Plank 3×30

HS Academy

Strength: EMOM x10
odd: 5 Deadlifts
even: 30s HS Hold

WOD: AMRAP 10 – 2K Row + AMRAP Devil Presses @35/20

2 Scores. 2K Row Time and total number of Devil Presses