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 and jerk warm up (No Measure)

2 rounds of following complex:

4 tall muscle cleans

4 front squats

3 power cleans from above the knee

3 front squats

2 full cleans from below the knee

5 strict press

4 push press

3 push jerks

2 split jerks


Power Clean to Push Jerk

Touch and Go


if you can’t or are not comfortable with touch and go, work on singles, drop and reset each rep

Power Clean and Jerk

Metcon (Time)

3 Rounds:

10 Hang Power Snatch 95/65lbs 75/55

10 Push Press

20 Bar Facing Burpees

Rest :60