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


3 rounds

4 drop to split

4 behind the neck split jerk

4 press in split

Pause for 2 seconds in the catch of all movements

Split Jerk


Build weight over sets

Split Jerk

Metcon (Time)

For Time:

9 Power Cleans 165/105 135/85

9 Front Squats

9 Push Jerk

27 RX+(leg raises) Sit Ups

6 Power Cleans

6 Front Squats

6 Push Jerk

18 Sit Ups

3 Power Cleans

3 Front Squats

3 Push Jerk

9 Sit Ups

For the leg raises the goal is to get the toes above the hip crease.