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

Weightlifting

3 muscle cleans

3 front squats

3 hang power cleans above the knee

3 front squats

3 below the knee hang power cleans

3 front squats

find 1rm power clean

Power Clean

Metcon (Time)

3 Rounds:

10 Power Snatch 95/65 75/55

15/9 Calories on Bike

20 Wallballs 20/14lbs

if all bikes are full can run 300m