CrossFit Habu – CrossFit

Warm-up (No Measure)

Samson Stretch 30 seconds each leg

Hamstring Stretch 60 seconds

200m Run/Jog

Metcon (AMRAP – Rounds and Reps)


EMOM for 30 Minutes

5 Pullups

10 Pushups

15 Squats

*If you can no longer complete the complex as an EMOM, switch to an AMRAP and note time when the change took place and note time frame and rounds for AMRAP. No matter what, you will work for 30min.

*Example: Did 15 rounds as an EMOM then switched to a 15min AMRAP and did 11 rounds + 5 Push-ups