Warlock CrossFit Re-Opening Plan

Tuesday September 22, 2020


“Beliefs and convictions provide the boundaries and direction that people want and need in order to perform well. – Don Shula

Primer: EMOM x 12 
Min 1: 15/12 Cal Row
Min 2: 10 Cossack Squats (Alternating)
Min 3: 20 Step Back Lunges
Min 4: 5 Push Ups + 5 Bent Over Row

Mobility: Pigeon Pose – 1 Minutes per side

6-8 Minutes to Warm up Your Clean and Push Press.

WOD: Pipe Down 
21-15-9 Power Cleans @ 155/105 | Kipping Ring Dips 

Directly Into 

21-15-9 Push Press @ 155/105 | Chest to Bar Pull Ups 
*Time Cap: 20 minutes 

No Dips Version: 
21-15-9 Power Cleans @ 155/105 | Hand Release Push Ups 

Directly Into 

21-15-9 Push Press @ 155/105 | Barbell Bent Over Row @ 155/105 
*Time Cap: 20 minutes 

Bulletproof Shoulders: 
21-15-9 Deadlifts @ 155/105 | 100 Ft Bear Crawl

Directly Into 

21-15-9 Push Press @ 155/105 | Barbell Bent Over Row @ 155/105
*Time Cap: 20 minutes 

Modifications: 
Ring Dips: Reduce Reps | Banded Strict Dips | Hand Release Push Ups | Bench or Box Dips 
Chest to bar Pull Ups: Reduce Reps | Pull ups | Banded Strict Pull Ups | Ring Rows | Bent Over Rows