CrossFit Habu – CrossFit

Warm-up

Coaches preference (No Measure)

Strength

Metcon (No Measure)

EMOM 12 min –

Min 1 – HSPU x 6

Min 2 – GHD sit up x 6

Min 3 – Russian KBS x 8 HEAVY
*You can use an abmat if desired.

WOD

Metcon (Time)

3 rounds for time:

10 Single arm, alternating DB/KB strict presses AHAP

15 box jump step downs 24/20″

100m FW AHAP kettle bell or dumbbell is fine
*Focus on keeping back straight, no arching when pressing

**Grit is needed for the those FW