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

Strength

every 30 for 4 min

1st 30- 4 rdl+ 4 good morning

2nd 30- 4 kang squats

Find your 5RM Touch and Go Deadlift

Deadlift

Metcon (Time)

2 Rounds:

Run 800m

Row 1k