CrossFit Habu – CrossFit

Warm-up

The Habu Run (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 Run

WOD

Part1 (AMRAP – Reps)

5min AMRAP of:

8 DB OH Walking Lunges, alternating, 45/35#

10 Dips (Box or Rings)

12 DB Snatch, alternating 45/35#
Rest 2min between WODs

Part2 (Time)

3 Rounds of:

6 DB OH Walking Lunges, alternating, 45/35#

8 Dips (Box or Rings)

10 DB Snatch, alternating, 45/35#

SWOD

Rest Day

On-Ramp Course

Supplement DB snatches with DB Push Jerks.