CrossFit Habu – CrossFit

Warm-up

2 Steady Rounds

:30 Dead Hang from Pull Up Bar

10 Single Arm DB Seated Press (from the floor)

(switch arms each round)

400 meter run

**Warmup the posterior chain prior to DLs

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

5 Deadlifts 275/185lbs

10 Lateral Bar Burpees

15 Abmat Sit Ups

Accessory Work

**Optional**

Strict Ring Dips

10×5

Rest as needed