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
