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

Weightlifting

warm up

5 strict press

5 push press

5 push jerk

5 split jerk

pause in the top position of each of these

Find 1RM Jerk from Blocks or Rack (push or split)

Push Jerk

Split Jerk

2019 C4D5 (AMRAP – Rounds and Reps)

AMRAP 7 Minutes

25 Double Unders RX-40 singles

10 hang power cleans 95/65 75/55

this is a short window. try to keep moving the entire time.