My Buddy And Me!

CrossFit Habu – CrossFit

Warm-up

(10-15min) Hungry Hippos Warmup!

Place all of the Medicine Balls on one end of the gym, and everyone at the other end. Split the class in two groups, depending on size. When you say go, one or two people from each group run to the middle and grab a ball and take it back to their group. They then switch out with their teammates until all the balls

are gone. The heavier the ball is, the more points they get. The team with the highest total in lbs at the end is the winner. You might need to

play it a few times to make sure they are warm.

WOD

Metcon (Time)

Partner Workout:

500m Buddy Row

10 HSPUs

400m Run together

20 Pullups

400m Run together

30 Parallette Passthroughs

500m Buddy Row

Medicine Balls Do The Trick

CrossFit Habu – CrossFit

Warm-up

(5min)With a Jump Rope, spend a few minutes warming up with Singles. Try to do 50 singles unbroken at the end.

(10min) Dynamic Mobility – As a group perform down the length of the gym

Long Lateral Lunges – alternating sides

Half Handstands

Sumo Squats – Wide Squats

Inchworms + Pushup

Hip Sequence

WOD

Metcon (Time)

3 Rounds

30 Double Unders

10 Burpee Wall Ball

(2min rest)

3 Rounds

30 Double Unders

15 Wall Ball

3 Rounds

(2min rest)

50 Double Unders

25 MB Situps

Partner in Crime

CrossFit Habu – CrossFit

Warm-up

400 meter run (Coaches preference) (No Measure)

WOD

Metcon (Time)

6 rds with a partner of:

alternating…

100m Sprint

50m Farmer’s Carry
One partner rest while the other performs a single movement.

*Choose a weight that is challenging.