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 (AMRAP – Reps)

AMRAP 15 Minutes

Row 2k/4k aab/ 1 mile run (choose 1)

50 Sumo DLHP 95/65lbs

Max Rep Single Arm Dumbbell Push Press 70/40lbs 50/30

(Switch arms anytime)

rest 5 min

Metcon (Time)

3 Rounds

50 Air Squats

25 Push Ups

10 Chest to Bar pull ups

Rest 2:00