CrossFit Habu – Competitor

Warm-up

Coaches preference (No Measure)

Strength

Weighted Pull-ups (4×2@20X1)

**Super set with Back Squats

Back Squat (4×2 @32X1 @ 80%)

Bench Press (4×7 @ heavy weight )

**incline DB bench

press

**rest 30 secs

Metcon

Metcon (No Measure)

4 sets @ consistent

effort:

Ski 8 cals

3 bar MU

8 (each leg) Single-Leg RDL w/ KB 53/35#

rest 60 sec