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 good mornings

5 split leg lunges

5 walking lunges

5 RDL

complete all with the barbell

Strength

Find 3RM Sumo Deadlift

Sumo Deadlift

Cycle 2 D3.1 2019 (Weight)

100′ Unbroken Farmer’s Carry

Find max weight

Then

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

Finisher

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