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)

Every 2 Minutes for 40 Minutes

(5 rounds of each)

Movement 1 – 15 medball sit ups 20/14

Movement 2 – 10 burpees

Movement 3 – 15 Calorie Row/ski

Movement 4 – 16 KB/DB Thrusters (single arm) 50/30 35/25

if you fail a round sit out the next

Finisher

Seated Dumbbell Press

4×8

Heavy and Unbroken

seated press