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

Clean warm up (No Measure)

4 muscle cleans

4 front squats

4 above knee hang power cleans

4 front squats

4 below the knee squat cleans

4 front squats


Find 2RM Hang Clean

The acceptable hang position is between mid thigh and the knee.

Hang Clean

2019 C3D4 (Time)

2 Rounds:

Row 30 Calories

30 Wallballs 20/14lbs

Run 400m

30 Empty Bar Thrusters