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Warlock CrossFit Re-Opening Plan

Tuesday September 24, 2019

“The world as we have created it, is a process of our thinking. It cannot be changed without changing out thinking” – Albert Einstein

Primer: 3 Rounds:
200M Run | 5 Inch Worms | 30s Bike | 3 Wall Walks
200M Run | 5 Inch Worms | 30s Bike | 20 Shoulder Touches
200M Run | 5 Russian baby Makers | 30s Bike | 5 Strict HSPU

Pineapple Express Part A On The 0:00
50/35 Cal Bike
50 Strict HSPU

*12 Min Time Cap

Performance: 50/35 Cal Bike | 50 Elevated HSPU (25 lb plate + Abmat)
Fitness: 40/25 Cal Bike | 50 DB Strict Presses @ 50/35
Fit Light: 30/20 Cal Bike | 50 DB Strict Press @ 35/20

Pineapple Express Part B On The 15:00
50/35/20 V-Ups
100 Ft HS Walk After each set

12 Min time cap

Performance V-Ups | 50 Ft hs Walk or 2 Min Practice
Fitness and Fit Light: Tuck Ups | 100 Ft Bear Crawl

Pineapple Express Part C On The 35:00
3 Rounds – 400M Run | 21 Lateral Burpees Over Bar

Performance: RX
Fitness: RX
Fit Light: 200M Run | 15 Lateral Burpees Over Bar

Bonus: 3 Rounds NFT: 7 Double KB Hang Clean and Jerks | 50 Ft Double KB Front Rack Lunges | 7 Double KB Hang Clean and Jerks | 100M Double KB Farmers Carry
RX 53/35