CrossFit Habu – CrossFit

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon (Weight)

3-3-3-2-2-1-1

Push Jerk from rack or blocks

No more than 20 minutes