CrossFit Habu – CrossFit

Warm-up

Coaches preference (No Measure)

Strength

Weighted Pull-ups (3 x 10 @ 70% )

*rest 1 min then alternate to ring rows

**70% from last week

Ring Rows (3 x 10)

*control you ascent and descent. No back arch.

*stable midline

Metcon (Time)

3 rounds for time:

50 Double Unders

10 Russian kettle bell swings

10 Strict Pull Ups

10 Goblet Squats
*work hard on those double unders. Try to go unbroken.

** focus on being in a hollow hold position, pointing the toes when doing the strict pull-ups. No high knees

*** go heavy on those Russian swings and goblet squats

WOD