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

Warm-up

snatch

3 muscle snatch

3 behind the neck press+1 ohs

3 hang power snatch

3 behind the neck press+ 1 ohs

3 below the knee hang snatch

3 behind the neck press+ 1 ohs

clean and jerk

3 muscle clean

3 strict press

2 front squat

3 hang power cleans

3 push press

2 front squat

3 hang cleans

3 push jerk

3 split jerk

Weightlifting

30 min

3 attempt power snatch

3 attempt power clean

Power Snatch

Power Clean

Cycle 4 day 5 (Time)

For Time:

30 Burpee Box Jumps 24/20″

30 Overhead Squats 75/55 45/35

20 t2b k2e

10 Minute Cap.