Warlock CrossFit Re-Opening Plan

Tuesday March 24, 2020

“If something stands between you and your success, MOVE IT! ” – The Rock

Mobility / Activations:
2 Minutes Wall Frog | Half Lotus on Wall | Lizard | Bent Knee Ankle Rocks | Reverse Table

Primer: 3x
10 Extended Arm Plate Squat (no shoes) | 30s Bottom Squat Hold | Extended Arm Plate Squat With hold | Samson Strength

Strength:
4×15 Bulgarian Split Squats

Equipment WOD:
100 KB Lunges @ 53/35
100 Sit Ups
100 Deficit Push Ups @ 4″
100 Pull Ups

At Home:
100 Lunges
100 Sit Ups
100 Push Ups
100 Door Pull Ups

No Pull Ups? Inverted Broom Stick Row | DB Bent Over Row | Table Pull Up

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