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
