CrossFit Habu – CrossFit

Warm-up

Basic Stretching (No Measure)

2 Rounds of:

60sec Hamstring Stretch

60sec Box Stretch

30sec Couch Stretch, each leg

WOD

HalloWOD (Time)

For time:

Run 400m

20 Double Unders

40 Air Squats

60 Sit-ups

40 Push-ups

20 Pull-ups

Run 400m

Choose to be either a Zombie or Human.

If you are a Human you will start the workout in the first group. If you are a Zombie you will start the WOD exactly 3 minutes after the human people and try to catch them!

*If you are a Zombie you must catch at least one person. If you fail to catch somebody you must do a penalty of 25 burpees after the workout.

**If you are a Human and you get caught by any Zombies then you must also do the 25 burpees.

***The only people who don’t do burpees are the Humans who don’t get caught and the Zombies who catch people.

SWOD

10×3 at 90% 1RM

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