Warlock CrossFit Re-Opening Plan

Tuesday March 23, 2021

“It’s a slow process, but quitting won’t speed it up.” -Anonymous

PRIMER:
Rowing Primer: 
4 Rounds: 
1:45 of Rowing, 30s Rest 

Rd 1: 2K Row Pace 
Rd 2: 2s Under 2K Row
Rd 3: 4s Under 2K ROw
Rd 4: 6s Under 2K Row

Bike: Increase the RPM by 1-3 per round 

MOBILITY:
Pause OHS
Pigeon Pose

GYM WOD: The Old Block
50 Wallball @20/14
40 Box Jump Overs @ 30/24
30 Lateral Burpees Over Bar
20 Snatches @ 155/105
1000M Row 

Time Cap 18 Minutes

AT HOME WOD:
Dumbbell Version
50 Single DB Thrusters
40 Box Jump Overs
30 Lateral Burpees Over DB
20 Double DB Snatches @ 50
800M Run

Bulletproof Shoulders
50 Goblet Squats
40 Box Jump Overs
30 Top Up Bar Facing Burpees
20 Deadlifts 
800M Run

Bodyweight: 
50 Jumping Squats
40 Tuck Jumps
30 Burpees
20 Inverted Burpees
800M Run