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

2×10 warm up reps then

Strict Press

10×2

As Heavy As Possible. Focus on flexing the legs/ butt and driving the rib cage down. you don’t want to turn this into a standing incline bench press

strict press

Metcon (Time)

10 Rounds

3 Sandbag over Shoulder 150/100lbs

RX 100/70 or barbell 165/95

40 Double Unders