Warlock CrossFit Re-Opening Plan

Tuesday March 9, 2021

“Change takes time. Give it time.” -Anonymous

PRIMER:
3 Rounds For Quality:
60s Row 
10 Romanian DL’s
10 Burpees
20 Single Unders 

MOBILITY:
Floor Sweeps
Push Up to Down Dog

GYM WOD:
“After Math” 
50 – 40 – 30 – 20 – 10 Cal Row

After each round: 
10 DL @ 185/135
10 HSPU or Push Ups
40 Double Unders

*Time Cap 20 Minutes

AT HOME WOD:

Dumbbell Version
50-40-30-20-10 Burpees
After Each Round: 
10 DL’s
40 Line Hops 

Bulletproof Shoulders
50-40-30-20-10 Cal Row
After Each Round
10 Double DB Deadlifts
50 Ft Farmers Carry
40 Double Unders

Bodyweight: 
50-40-30-20-10 Burpees
After Each Round: 
30 Good Mornings
10 Push Ups
40 Line Hops