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