CrossFit Habu – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

WOD

Run or Row (Time)

Run 1200m

Rest 1:1

Run 1200m

OR

Row 1500m

Rest 1:1:

Row 1500m

SWOD