CrossFit Habu – CrossFit

Warm-up

“Weakness Warm Up

Row 500 meter”

*nothing crazy; conversational pace

Strength

Box Squats (5×2 @ 55-65 %)

*Speed work

**Rest :30-:60 secs

***Speed work means being aggressive on the way up. Don’t overlook the focus on controlling the weight while sitting back and driving the knees way out.

WOD

Metcon (AMRAP – Rounds and Reps)

“AMRAP 12 Minutes

7 Push Press 165/115lbs

14 Box Jump Overs 24/20″”

21 Wallballs 20/14″
**Be consistent. The first round should look the same as the last. The only thing that should suffer over time is your pace on the Wallballs, but then again that’s up to you.