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Warlock CrossFit Re-Opening Plan

Wednesday August 25, 2021

“You may not be there yet, but you’re closer than you were yesterday.” -Anonymous 

PRIMER:
3 Rounds: 
5 Empty Barbell DL
5 Muscle Cleans 
5 Press and Reach
5 Front Squats

20s Dead Hang 
20s Shoulder Taps 
20s Sit Ups 

MOBILITY:
Lizard Pose
Twisted Cross 

STRENGTH:
Deadlifts  5×3 @ 70-80%
16 Single Leg V-Ups after each set

WOD: For Time 
60 Strict C2B  
*Every Break – 5 HSPU or 5 Wallball

Time Cap 12 Minutes 

Modifications: 
50 Strict Pull Ups | 120s Hold Above the Bar | 
100 KB Swings 

Dumbbell:  
100 DB SNatches @ 70/50 
Every break 5 HSPU

Bulletproof Shoulders
3 Minute Dead Hang + 50 Ring Rows 
Every Break 5 Waiter Squats

Bodyweight
60 strict Pull Ups
Every Break 2 Wall Walks