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


3 sets

5 kang squats

5 rdl

5 single leg kb deadlift


1 Max Set of Deadlifts

@ 65% of current 1RM

do not grind out reps toward the end. when form starts to break down your set is done.


Cycle 5 Day 4 deadlift (AMRAP – Reps)

Cycle 5 Day 4 (AMRAP – Rounds and Reps)

In 3:00 Complete

20 Wallballs 20/14lbs

10 Push Ups

Rest the remainder

In 3:00 Complete

22 Wallballs

12 Push Ups

Rest the remainder

In 3:00 Complete

24 Wallballs

14 Push Ups

Rest the remainder

Etc…continue until failure