Warlock CrossFit Re-Opening Plan

Wednesday March 24, 2021

“Be stronger than your excuses.” -Anonymous

PRIMER:
8 Minutes for Quality: 
3 Walk Outs
5 Deadlifts 
10 Good Mornings 

MOBILITY:
Down Dog
Lizard

STRENGTH:
EMOM x 6
3 Double Overhand
Tempo Deadlifts

GYM WOD: Diabolical 
200M Row | 21 Deadlifts
200M Row | 21 Strict HSPU
200M Row | 15 Deadlifts 
200M Row | 15 Strict HSPU
200M Row | 9 Deadlifts 
200M Row | 9 Strict HSPU

No HSPU: Push Ups 
DL @ 275/185

Time Cap 16 Minutes

AT HOME WOD:

Dumbbell Version: 
21-15-9 
Double DB Deadlifts | Push Ups

200M Run after each movement

Bulletproof Shoulders:
21-15-9 Deadlifts
63-45-27 Mountain Climbers
200M Run after each movement

Bodyweight:
63-45-27 Good Mornings & Mountain Climbers
200M Run after each movement