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


2 rounds

5 good morning

5 back squat

5 rdl


deadlift 4×2

Try for heavier than last time


Metcon (Time)

20 min cap


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

**Complete 30 Double Unders between each set