CrossFit Habu – CrossFit
Warm-up
The Habu Row (No Measure)
25 Jumping Jacks
Long Lunge, 4 each
Single Leg Lateral Stretch, 6 each
10 “Ichiro Stretch”
10 “Speed Skater”
5 Handwalk to Push-ups
Arm Circles, 10 each
“Wring the towel”
400m Row
WOD
Front Squat (1-1-1-1-1-1-1-1-1-1)
Add weight each round. Working to a 1RM.
SWOD
14 min EMOM
even min: 3 squat cleans
odd min: 5 clean pulls
Squat Clean
Clean Pull
On-Ramp Course
Push Press
1-1-1-1-1
Find your 1 RM, adding weight each time.
-then-
Find 1RM box jump height
