Warlock CrossFit Re-Opening Plan

Wednesday September 22, 2021

“A person always shines when they have a strong desire.” -Anonymous 

Warm Up:
On a 5 minute clock:
:20 Row, Bike, or Ski (moderate to fast pace)
10 Alternating Samson Stretch
5 Staggered Stance Good Mornings / Leg
5 Sit-ups

Skill Work:
10 Minutes
Deadlift set-up / loading
3-4 Sets x 5 Reps

WOD: 3 Rounds For Time
1000m Run
50 Sit-ups
25 Deadlifts (185/125#)
Rest 2:00 between rounds

Time: 30 min
Loading: 2/5
Skill: 1/5
Volume: 5/5

Intermediate:
3 Rounds For Time:
1000m Run
50 Sit-ups
25 Deadlifts (135/95#)
Rest 2:00 between rounds

Beginner:
3 Rounds For Time:
600m Run
25 Sit-ups
15 Deadlifts (75/55#)
Rest 2:00 between round

Limited Equipment:
3 Rounds For Time:
1000m Run
50 Sit-ups
25 DB Deadlifts
Rest 2:00 between rounds

Movement scaling options:
Run | Distance, Bike (2000m), Row
Sit-ups | Reps
Deadlift | Load

Cool down:
2 Sets
30 Seconds Cat Cow Stretch
30 Seconds Standing Hamstring Stretch / Side
30 Seconds Groiner Stretch / Side