Announcements

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

CrossFit Habu – CrossFit

Warm-up

Warm-up (No Measure)

Chris Hinshaw Warm-up

https://www.youtube.com/watch?v=VW42KKmjEZY

-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

-Drills-

Walking Lunges with Pelvic Tilt

Walking Lunges with Torso Twist

Woodpecker

Toe Touches

High Knees

Butt Kicks

Straight Legs

Crouching side step shuffle

Side step jumping jacks

SWOD

WOD

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!!