CrossFit Habu – CrossFit

Warm-up

The 30s (No Measure)

3 Rounds:

30 seconds of pullups

30 seconds of pushups

30 seconds of squats

30 seconds of hollow hold

WOD

S-TEN (AMRAP – Reps)

10min AMRAP of:

Hip Extensions

HR Pushups

Wallball Cleans, 20/14#

Chest-2-Bar

Pistols

Box Jumps, 24/20′

Air Dye, Cals

Handstand Push-Ups

Toes-2-Bar

Box Dips

1:00 at each station, go through once. Continuous count for total reps. 1 person at each station (for larger classes).

SWOD

Deadlift 5×1 at 90% 1RM