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


Strict Press


then take 5 min to warm up


1 Rep every :90 for 12 Minutes


strict press

Metcon (AMRAP – Rounds)

Every 4:00 x 4 Complete

*Rest remainder

15 Deadlift 165/115lbs 135/105

15/12 Calories on Assault Air Bike

15 Box Jump Overs 24/20″