Warlock CrossFit Re-Opening Plan

Wednesday May 26, 2021

“All great achievements require time.” -Maya Angelou

PRIIMER:
4 Rounds: 
20 Line Hops 
60s Row 
5 Front Squats
5 Hang Squat Cleans 

MOBILITY:
Downward Dog 

STRENGTH:
1 Hang Squat Clean Every 45s x 8 Rounds

GYM WOD: “Hang In There” 
On The 4 Min x 5 Rounds 
50 Double Unders
250M Row 
10 Hang Squat Cleans @ 155/105

AT HOME WOD:
Dumbbell Version: 
50 Double Unders
250M Row 
10 Double DB Hang Squat Cleans @ 50/35

Bulletproof Shoulders:
50 Double Unders
250 M Row 
10 Jumping Back Squats

Bodyweight:
50 Line Hops
200M Run 
10 Jumping Lunges