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

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


Squat Clean

Every :30 for 6 Minutes

1 Rep at 75-80%


Metcon (Time)

For Time:

40 Toes to Bar

100′ Dumbbell Walking Lunge Steps 50/30 35/25 (Front Rack)

15 Bar Muscle Ups RX- strict pull ups

100/80 Calorie Row/ski