HeadQuarters – CrossFit

Warm-up

lizard pose

half front split

pigeon pose

childs pose

seal pose

thread the needle

twisted cross

10 tempo air squats

then

3 Rounds:

5 Box jumps (try and build height each round)

Bike 7 Calories

3 hip muscle snatch

3 above the knee power snatch

3 below the knee full snatch

3 behind the neck press

3 snatch balance

Weightlifting

Every 2:00 for 8 Minutes

3 Misfit Snatch Complex 70%+ of 1RM

Snatch Complex

Snatch (power or full) + OHS + Hang snatch (full) + OHS

Metcon (AMRAP – Reps)

4 Rounds:

AMRAP 2 Minutes

DB Thrusters 50/30lbs 40/25 (one each hand)

RX+ Max Double Unders in remaining time. RX- singles

Rest 2:00

Thrusters

R1 – 21

R2 – 18

R3 – 15

R4 – 12