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Warlock CrossFit Re-Opening Plan

Wednesday September 30, 2020

Things that don’t get measured, don’t get improved.” 

Primer:
3 Sets: 15 Cal Bike | 15 Glute Bridges | 15 Air Squats
3 Sets: 10 Lateral Box Step Ups | 10 Strict Press | 10 High Pulls 

Performance: 
3 Rounds: 90s Bike for Cals | 60s Devil Presses @ 50/35
Directly Into
3 Rounds: 2 Minute Bike for Cals | 60s Devil Presses @ 50/35

RX: 
3 Rounds: 90s Light Bike | Bar Muscle Ups (35,45,55% of Max Set)
3 Rounds: 2 Min Light Bike | Bar Muscle Ups (35,45,55% of Max Set) 

Bulletproof Shoulders: 
3 Rounds: 90s Bike for Cals | 60s Dumbbell High Pulls 
3 Rounds: 2 Min Bike For Cals | 60s Dumbbell High Pulls

Substitutions:
Assault Bike: Any Machine for same period
Muscle Ups: Chest to Bar | Strict Pull Ups |