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
