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 squat (per leg)

5 back squats


Sumo Deadlift

10×4 @ 65% of 3RM

Sumo Deadlift

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

25′ Handstand Walk RX- :20 second hand stand hold against wall

modification: :30 plank hold

10 Dumbbell Snatch 50/30lbs 35/20