CrossFit Habu – CrossFit

Warm-up

(10min) Tabata Rowing

Do this in partners. One partner does 2 tabata, then the other does 2 tabata, so on…

(5min) Ring Holds Practise

30sec Ring Hold, 30sec Rest, 30sec Tuck Ring Hold, 30sec Rest, 30sec L-Sit Hold, 30sec Rest

*1-2 rounds

(10min) Prep for Workout:

8 Lunges (on the spot)

*4 Rounds

* First set no load, then add load.

Skill

Handstand walking…

WOD

Metcon (4 Rounds for reps)

45sec Row for Cals

15sec Rest

45sec Walking Lunges

15sec Rest

45sec Ring Hold

15sec Rest
Score = Cals + Walking Lunges reps – Seconds you rest on the Ring Hold (all rounds added)