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CrossFit Habu – CrossFit

Warm-up

The 5×5 (No Measure)

5 Rounds NFT:

5 Squats

5 Push Ups

5 Burpees

5 Jumping Jacks

5 Sit Ups

WOD

The Four-2-Four (Time)

4 rounds of:

40 Shoulder Taps

20 C2B Pull-ups

40 Cal Row

*Rest 1:00 after each round
Rx’ed plus = 40′ Handstand walk for shoulder taps

SWOD

Clean 5×5 increasing weight

then

Clean Pull 3×3 at 85%

Clean (5×5 increasing weight)

Clean Pull (85% 3×3)

Fundamentals

The Four-2-Four (fundamentals) (Time)

4 rds of:

:20 sec handstand hold (wall)

20 jumping box pullups

400 m run

*rest 1:00 after each round