Prepare yourself! This month comes with benchmarks and fitness testing. 🙂

CrossFit Habu – CrossFit


Warm-up (No Measure)

Chris Hinshaw Warm-up

-Dynamic Flexibility-

Leg Swings (10 each)

Ankle Rotations (10 each)

Knee Touches (3x 3-5sec each leg) into wall

-Hip Mobility-

Side High Knee Karaoke Drill

The Hurdle Drill

Knee to Chest

Figure 4


Walking Lunges with Pelvic Tilt

Walking Lunges with Torso Twist


Toe Touches

High Knees

Butt Kicks

Straight Legs

Crouching side step shuffle

Side step jumping jacks



Clean and Jerk (1RM)

*you have 10 min to establish your 1RM

1-Mile Run (Time)

Max Effort 1-Mile Run
*2 mins to set up for run.

*10 min time cap…make it count!!