CrossFit Habu – CrossFit

Warm-up

Coaches preference (No Measure)

Metcon

Metcon (Time)

For Time:

Run 800m

100 Wallballs 20/14lbs

Run 800m

Accessory Work

Lunge Hold

12 Rounds (6 each side)

:30 on :30 off

Alternate sides”

Notes

**The priorities of work in the metcon are the 800m runs.

**Wallballs should not destroy your second run, so in order to make sure you can keep intensity in that run to finish the metcon, do controlled sets. For example 4 sets of 25 wallballs.

**Keep rest relatively short. This should allow you to stay relaxed enough to push the run at the end and allow you to complete the first run a little faster and get right to work on your first set.