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)

100ft sprint (rig to bay door and back, or from gravel to chainlink fence)

50 ft (half slow half fast)knee to chest

50ft (half slow half fast) butt kick

50ft karoake

50ft cossack lunge (side to side lunge)

50ft walking lunge

100ft sprint


25 min to establish 5rm front squat

Front Squat

Cycle 5 Day 2 (Time)

3 Rounds:

15 Bar Facing Burpee

30 Dumbbell Snatch 50/30lbs 35/20