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

5 good mornings

5 split leg lunges

5 walking lunges


complete all with the barbell


Find 3RM Sumo Deadlift

Sumo Deadlift

Cycle 2 D3.1 2019 (Weight)

100′ Unbroken Farmer’s Carry

Find max weight


Cycle 2 D3.2 2019 (1 Rounds for time)

Max effort Dumbbell Farmer’s Holds

100/70lbs each hand

Hold at side until grip fails


For Time:

Row 2k

*More Options:

Run 1 Mile

2k Row (Time)

Max Effort 2k Row

1-Mile Run (Time)

Max Effort 1-Mile Run