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

Metcon (Distance)

4 Rounds:

AMRAP 2 Minutes

20/12 Calorie Bike

RX+ Max Distance Sandbag Carry (hugging) 100/60

or Max distance farmers carry 50/35

Rest 2:00

if weather is nice, do outside from gravel to chainlink fence. if not use gym floor.

if all bikes are taken ski then row.

score is total number of feet. from gravel to chainlink is 100ft. each mat is 6 feet.

rest 5 min then

Metcon (Time)

20 min to complete:

4 rounds:

16 Dumbbell Snatch 50/35lbs

8 Burpees to 6″ Target

1 Rope Climb/ 8 pull ups