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

Metcon (Time)

2k aab

40 Thrusters 45/35lbs

5 Rope Climbs RX- 500′ sled pull 90/70

rest 5 min then

Metcon (Time)


Wallballs 20/14lbs

Push Ups

Calorie row/ Ski