HeadQuarters – CrossFit

Warm-up

Lizard pose

half front split

pigeon pose

seal pose

twisted cross

thread the needle

3 Steady Rounds:

5 goblet Pause Squats (choose a weight you can do and maintain form)

7 good mornings

can add a little weight if desired for good mornings, and use the rig.

Strength

Establish new 5RM front squat. Try and beat your old 5RM by 5lb if it was hard, 10 if it was pretty easy.

Front Squat

Metcon (Time)

10 Rounds:

10 Thrusters 95/65lbs 75/55

Run 100m

run hard on the 100m. the thrusters the goal is to try and stay unbroken. the pace on the run will probably drop off, but try and hang tough on the thrusters no matter what.