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


Every 30 for 4 min

first 30: 4 good mornings+4 rdl

second 30: 4 kang squats


Deadlift 4×4

@70-80% of 1RM

touch and go reps. should be controlled, no bouncing when coming down to touch the ground.


Metcon (Time)

4 Rounds:

30/18 Calories on Bike/row/ski

Run 400m

Rest 2:00

fill the bikes first, then rowers then ski erg