HeadQuarters – CrossFit

static warm up (No Measure)

PVC pass thrus x 10

PVC around the worlds x5 each direction

PVC shoulder opener (press pvc into ground)

10 leg swings forward (each leg)

10 leg swings side to side (each leg)

20 air squats

20 split squats (x10 each leg)

lizard pose

hamstring stretch

calf stretch

seal pose

twisted cross

thread the needle

Full Clean warm up (No Measure)

3 tall muscle clean

1 pause front squat

3 power position muscle clean

1 pause front squat

3 low hang muscle clean

1 pause front squat

3 tall power clean

1 pause front squat

3 power position power clean

1 pause front squat

3 low hang power clean

1 pause front squat

3 tall clean

3 power position clean

3 low hang clean

Weightlifting

Squat Clean 4×5 @70-80%

Clean

Metcon (Time)

6 Rounds

Row 250/200m

15 Push Ups

Rest :60