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

The little OG (No Measure)

50 ft (half slow half fast)knee to chest

50ft (half slow half fast) butt kick

50ft toy soldiers

50ft walking lunge

2 rounds

10 cossack squat (side to side squats)

10 slow descent air squats


3×8 go based on feel. Take time warming up with 3s, 4s, and 5s. Rough percentage to aim for is 70%+

Front Squat

Metcon (Time)

3 Rounds:

ski/row 500m, run 400m, aab 1k

15 RX+ Toes to Bar RX-k2E

15 Kettlebell Swings 53/35lbs