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

warm up 2×10 empty bar to maybe 75/95 lbs

Find 3RM Strict Press

No cheating, legs straight throughout. A little lean back is okay though

strict press

2019 C3D3 (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

4 Power Snatch 115/75 95/65

8 RX+ ring Dips RX- box dips

12 Box Jump Overs 24/20″