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

Metcon (AMRAP – Rounds and Reps)

AMRAP 5 Minutes x 3

1 Round of “DT” at 115/75 95/65

1 Round of “Cindy”

Rest 2:00 Between Rounds

DT is

12 deadlift

9 hang power clean

6 shoulder to overhead

Cindy is

5 pull ups

10 push ups

15 air squats

pick up where you left off on each round.

rest five min after 3rd round then

Metcon (Time)

For Time:

150 Double Unders

60 Wallballs 20/14lbs 10′

30 Chest to Bar RX- pull ups

150 Double Unders

12 Minute Cap

add one second for every rep left after the cap