Warlock CrossFit Re-Opening Plan

Wednesday June 23, 2021

“The greatest power is often simple patience.” -E. Joseph Cossman 

PRIMER:
4 Rounds 
20s Air Squats 
10s Rest 

20s Walball Strict Press 
10s Rest 

20s Sit Ups 
10s Rest 

20s Inch Worms
10s Rest 

MOBILITY:
Lizard Pose 
Down Dog

GYM WOD: “Run It Back” On The 4 x 6 Rds
9 Bar Muscle Ups
21 KB Swings @ 70/50
400M Run 

No Bar: Muscle Ups: 9 Devil Presses @ 50/35

Modifications:
400M Run: .8 Mile Bike 
BMU: Devil Press or Burpee Chest to Bar 

AT HOME WOD:
Dumbbell:
9 Devil Presses
21 Single DB Swings
400M Run

Bulletproof Shoulders: 
9 Renegade Rows
21 Russian KB Swings
400M Run

Bodyweight Version: 
9 BMU
30 Good Mornings 
400M Run