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

The little OG (No Measure)

100ft sprint (rig to bay door and back, or from gravel to chainlink fence)

50 ft (half slow half fast)knee to chest

50ft (half slow half fast) butt kick

50ft karoake

50ft cossack lunge (side to side lunge)

50ft walking lunge

100ft sprint


front Squat 5×5 @ 90% 5RM

Front Squat

Metcon (Time)

5 Rounds:

RX+15/9 Calorie Bike RX 15 cal row or 200m run

15 Sumo DLHP 75/55lbs