HeadQuarters – CrossFit

Warm-up

lizard pose

half front split

childs pose (reach left and right)

twisted cross

thread the needle

Every :30 for 4 min-

1st :30- 4 good mornings+ 4 front squats

2nd :30- 4 rdl+ 4 front squats

Strength

Deadlift

4-8-12-16

Each rep should be slow and controlled, without a bounce in the bottom. Weight should slightly decrease over the sets as the reps increase

Deadlift

Metcon (AMRAP – Reps)

Amrap 3 min

25 back squats (165/105)(135/95)

Max box step ups with time remaining

Rest 2:00

Amrap 3 min

25 deadlifts

Max box step ups with time remaining

Rest 2:00

Amrap 3 min

10 clean and jerks

Max box step ups with time remaining