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)


Min 1: 10 cal machine

Min 2: 15 sit ups

Min 3: 10 box jump overs 30/24, 24/20

Min 4: 30 russian twist 5lb plate

rest 5 min then

Metcon (Time)

For Time

1.5k Row – 3k aab

30 single Dumbbell Push Press 50/30lbs

30 pull ups

30 single dumbell push press