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Warlock CrossFit Re-Opening Plan

Wednesday September 25, 2019

“Wisdom is the reward you get for a lifetime of listening when you’d have preferred to talk” – Doug Larsen

10 Minutes for Quality
3 Strict Pull Ups
6 Push Ups
9 DB Goblet Squats
12 Reverse Lunges (6 per side)
15s Plank

Warm Up Round 1
5 Cal Row | 5 C2B | 5 Devil’s Presses | 5 Double Dumbbell Thrusters (lighter weights)

Warm Up Round 2
3 Cal Row | 3 C2B | 3 Devil’s Presses | 5 Double DB Thrusters. (game time weight)

WOD: “Workaholic”
3 Rounds
30/20 Cal Row
21 Chest to Bar Pull ups

Directly into

3 Rounds
15 Devil’s Presses @ 50/35
15 Double Dumbbell Thrusters @ 50/35

*26 Minute Time Cap

Performance: 30/20 Cal Row | 15 Chest to Bar Pull Ups | Dumbbells @ 40/25
Fitness: 30/20 Cal Row | 21 Pull Ups | DB @ 35/20
Fit Light: 21/15 Cal Row | 21 Ring Rows | DB @ 20/10

Bonus:
Strength: Front Squats 5x On The 2 Min
6 @70%, 4 @78%, 2 @84%, 4 @78%, 6 @70%

Conditioning: 6×3 Sets
21/15 Cal Ski Erg | 12 DB Box Step overs @ 80/55 to 24/20 | 21/15 C2 Bike