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

Warm-up

2 rounds

5 good morning

5 back squat

5 rdl

Strength

deadlift 4×2

Try for heavier than last time

Deadlift

Metcon (Time)

20 min cap

18-15-12-9-6-3

Kipping Handstand Push-Ups RX- deficit push ups 70/45

**Complete 30 Double Unders between each set