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

9/11 Memorial (Time)

2001m Row

11 Box Jumps (30/24″)

11 Thrusters (115,75) (95/65)

11 Burpee Pull-ups

11 Power Cleans (165,95) (145/75)

11 Handstand Pushups (hand release push ups)

11 American Kettlebell Swings (70,53) (53/36)

11 Toes to Bar (knees to elbow)

11 Deadlifts (185,125) (165/95)

11 Push Jerks (115,75) (95/65)

2001m Row

Finisher

E2MOM 10

Set 1- 25 air squats (FAST) right into max effort wall sit

Set 2- 15 sit ups right into max effort hollow hold