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

Clean and jerk warm up (No Measure)

2 rounds of following complex:

4 tall muscle cleans

4 front squats

3 power cleans from above the knee

3 front squats

2 full cleans from below the knee

5 strict press

4 push press

3 push jerks

2 split jerks


Hang Clean (above knee)

Every 2 Minutes for 12 Minutes

2 Reps @ 85%+

Jerk the last rep

Hang Clean

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

6 Squat Snatch 115/75 95/65

18/12 Calorie Row/ski

*Run 200m instead of row