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!
