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

Full snatch warm up (No Measure)

3 tall muscle snatch

1 pause ohs

3 power position muscle snatch

1 pause ohs

3 low hang muscle snatch

1 pause ohs

3 tall power snatch

1 pause ohs

3 power position power snatch

1 pause ohs

3 low hang power snatch

1 pause ohs

3 tall snatch

3 power position snatch

3 low hang snatch

Weightlifting

8 min to warm up then

Snatch

EMOM for 12 Minutes

1 Rep at 70-80%

Snatch

Metcon (Time)

2 Rounds:

80 air Squats

2 Rope Climbs- RX- 4 knee up to pull up.

further modification- 100ft farmers carry 50/35

40 Box Jump Overs 24/20″

2 Rope Climbs