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

Metcon (Time)

70 Cals on RX+-aab, RX- rower

60 Push Ups

35 Thrusters 75/55lbs

30 RX+Chest to Bar RX pull ups

rest 5 min

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Burpee Box Over 24/20″

Sit Ups