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
Hmmm (Time)
For Time:
20 Back Squats, 225/155
30 HSPUs
40 Cal Row
SWOD
Split Jerk (or Push Jerk 78%x5, 83%x5, 88%x5)
Push Press (80%-3×5)
On-Ramp Course
For Time:
40 Wallballs (choose a weight you can handle)
30 Burpees
20 Cal Row
