CrossFit Habu – CrossFit

Warm-up

(10min) In Partners:

While Partner 1 performs 200m Run, Partner 2 Holds the bottom of a Squat.

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While Partner 1 performs 200m Run, Partner 2 Holds an Iron Cross (light plates).

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While Partner 1 performs 200m Run, Partner 2 performs Inchworm.

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While Partner 1 performs 200m Run, Partner 2 performs Jumping Air Squats.

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(5min) 1 x Partner Shoulder Stretch + 1 x Partner Leg Stretch * Hold for 1min each stretch for each Partner.

Shoulder Stretch: https://www.youtube.com/watch?time_continue=36&v=HTGTE4E_cpk

Leg Stretch: https://www.youtube.com/watch?v=e9H_IbThQmo

Strength

One Arm OH DB Carry (1RM)

Work up to heaviest 50m One Arm OH DB Carry
**The heaviest load they can walk 50m Single Arm Overhead with BOTH arms. 50m each arm.

Metcon

Metcon (Time)

4 rounds:

18 Air Squats

18 Front Squats 45/35 barbell

18 DB Snatches