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

Lucky 13 (Time)

3 Rounds for Time

13 Push-Ups

13 Sit-Ups

13 Box Jumps (20 in)

13 Russian Kettlebell/ DB Swings 53/35

13 KB Push Presses

13 Walking Lunges (each leg)

13 Mountain Climbers

13 T2B, Knees-to-Elbows

13 Pull-Ups

13 KB/ DB thrusters

13 Air Squats

13 KB/DB snatch

13 Burpees