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 – Rounds)

Every 2:00 for 20 Minutes

10 Double Dumbbell/ kettlebell Snatch 35/25s (RX- single db or kb)

Run 200m

Move fast through the Snatches and get right to the Run. You’ll want some time to recover after the Run each round before picking up those DBs again.

rest 5 min then

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

20 Alternating Pistols (RX-40 air squats)

15 Power Cleans 115/75lbs 95/65

5 Bar Muscle Ups (RX- pull ups)