CrossFit Habu – CrossFit

Warm-up

Home WarmUp (No Measure)

3 Rounds of:

10 Back Extensions

20 Jumping Jacks

30 Lunges, 15 each leg

WOD

160315 (Time)

3 RFT of:

20 Cal Row/Airdyne

15 Wallballs, 20/14#

10 C2B Pullups
Rx+ = 25/16# weight for Wallballs

SWOD

Back Squat 2×5 at 70% then 2×5 at 75%

Each set begins with a 5-sec eccentric on rep 1

Back Squat (2×5)

On-Ramp Course

3 RFT of:

10 Cal Row

15 Wallballs 16/10 #

10 Pullups