CrossFit Habu – CrossFit

Warm-up

(No Measure)

3 rounds NFT of:

60s Samson Stretch

20 Squats, Hands up

10 Back Extensions (Superman)

Then

Rowing Skill

WOD

Sarah’s Mindless Wonder (Time)

60 Cal Row

50 Situps

40 Wallballs, 20/14#

30 Kettlebell Swings, 1.5/1 pood

20 Pull-ups

SWOD

,

Clean and Jerk Complex (Work to a heavy complex)

Power Clean + Hang Squat Clean + Push Jerk + Split Jerk

Skill

Handstand Holds (5 x 1:00 ME 1:00 Rest)

Perform handstand holds on the wall