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

Warm-up

3 rounds

5 kang squats

5 rdl (pause at bottom of hinge for 2 seconds)

Strength

Zero Bounce Deadlift

4×4 @75-85%+ of 1RM

Deadlift

Metcon (Time)

For Time:

40 Push Ups

30 box jump overs 30/24 24/20

20 DB squat cleans 50/30 35/20

10 RX+muscle ups, RX- strict pull ups