Warlock CrossFit Re-Opening Plan

Wednesday March 10, 2021

“When the world turns upside down, the best thing to do is turn right along with it!” – Mary Poppins

PRIMER:
8 Minutes for Quality

10 Alternate Box Step Ups
10 Cossack Squats
10 Bent Over Rows

MOBILITY:
Spiderman and Reach
Warrior Squat
Front Rack Box Stretch

GYM WOD:
Quicksand – 5 Rds
AMRAP 3 | 1 Min Rest Btw Rds

12 Single DB Box Step ups
8 Burpee Box Jump Overs
Max Cal Machine 

DB 50/35 | Box 24/20

AT HOME WOD:
5x AMRAP 3:
1 Minute Rest btw

Dumbbell Version: 
12 DB Lunges
8 Burpees Over the DB
Max Cal Machine or Shuttle Run

Bulletproof Shoulders:
12 Single DB Box Step Ups
8 Box Jumps 
20 Shoulder Taps 
Max Cal Machine

Bodyweight:
20 Lunges
10 Burpees 
Max Shuttle Run