Warlock CrossFit Re-Opening Plan

Wednesday September 23, 2020

Primer: 6 Minutes for Quality
20 DB Hops | 200M Row | 5 Inch Worm to Push Ups | 10 Deadbugs 

2 Rounds: 10 DB Floor Press | 10 Romanian DL 

WOD: UFO 

AMRAP 5
80 Lunges | 200M Run with a Plate @ 45/25 | 
Time Remaining Max Cal Row 

AMRAP 5 
40 Single Front Rack DB Lunges @ 70/50 | 200M Run with a Plate @ 45/25
Time Remaining Max Cal Row 

AMRAP 5 
20 Double Front Rack DB Lunges @ 70/50 | 200M Run With a Plate @ 45/25
Time Remaining Max Cal Row 

*5 Minute Rest btw AMRAPs

Score is total number of calories rowed

Bulletproof Shoulders: 
AMRAP 5
80 Lunges | 200M Run with a Plate @ 45/25 | 
Time Remaining Max Cal Row 

AMRAP 5 
40 Single DB Lunges @ 70/50 (by your side) | 200M Run with a Plate @ 45/25
Time Remaining Max Cal Row 

AMRAP 5 
20 Double DB Lunges @ 70/50 (by your side) | 200M Run With a Plate @ 45/25
Time Remaining Max Cal Row