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


Squat Clean

EMOM for 12 Minutes

1 Rep at 70-80%

Clean warm up (No Measure)

4 muscle cleans

4 front squats

4 above knee hang power cleans

4 front squats

4 below the knee squat cleans

4 front squats


Metcon (Time)

For Time:

Run 800m

30 Deadlift 225/145lbs 205/125

20 RX+ Ring Dips RX- push ups

30 Box Jump Overs 24/20″

Run 800m