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

2 rounds

5 strict press

4 hang power cleans

3 front squats

2 push jerks

1 hang squat clean

3x

1 drop to split + 1 behind the neck split jerk+ 1 split jerk

Weightlifting

20 min

Find your 1RM “Misfit Clean Complex”

Power Clean, Push Jerk, Front Squat, Hang Squat Clean, Split Jerk

Cycle 5 Day 1 (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

Run 200m

10 RX+Handstand Push-Ups RX- def push ups (45/25 plate)

5 Hang Power Snatch RX+95/65lbs RX- 75/55

Misfit Clean Complex

power clean+ push jerk+ front squat+ hang squat clean +split jerk