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

Warm-up

2 rounds

5 good mornings

5 back squats

5 RDL

Strength

Find 5RM Deadlift

Deadlift

2019 C3D5 (Time)

15-12-9

Back Squat 135/95lbs 115/75

Handstand Push-Ups RX deficit push ups 45+25/45

back squat comes from the ground