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