CrossFit Habu – CrossFit

Warm-up

Dynamic 1 (No Measure)

For a 15-20ft distance, perform each movement down and back:

Forward Lunge

Backwards Lunge

Knee to Chest

Lateral Lunge

Hand walk

Butt Kickers

WOD

Sisson (Time)

20min AMRAP of:

1 15-ft Rope Climb

5 Burpees

200m Run
Rx+ = wear a 20# vest

Sub 3 rope pullups w/ hanging knee raise for rope climb

SWOD

Snatch Pull (3×3 at 90%)

Snatch (5×1 at 75%, 80% & 85%)

On-Ramp Course

Looks like a great day to learn rope climbs…. Sisson it is!