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
