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)

50 ft (half slow half fast)knee to chest

50ft (half slow half fast) butt kick

50ft toy soldiers

50ft walking lunge

2 rounds

10 cossack squat (side to side squats)

10 slow descent air squats


Pause Front Squats


1 full second pause in the bottom

Front Squat

Metcon (Time)

3 Rounds:

100′ Farmers Carry 70/45s 50/35 (gravel to wood fence and back)

20 Wallballs 20/14lbs

10 Chest to Bar

Rest :90