150928

CrossFit Habu – CrossFit

Warm-up (No Measure)

25 Jumping Jack

10 Lunges, each leg

6 Single Leg Lateral Stretch

Ichiro Stretch

Speed Skater

8 Handwalk to Push-ups

10 Arm Circles, each arm

Wring the towel

400 meter run

-Then-

Pull-UP Skill Work

Metcon (AMRAP – Rounds and Reps)

5min AMRAP of:

Burpee Pullups

*Perform 1 burpee then immediately perform 1 pull-up

Rest 2min

3 min AMRAP of:

ME Pullups

For those using the band for pull-ups, for the first AMRAP do ME burpees, for the second AMRAP do ME pull-ups

150925

CrossFit Habu – CrossFit

Warm-up (No Measure)

3 Rounds of:

30 seconds Hollow Hold

30 seconds Arch Hold

30 seconds Squats

Then

Muscle Up Skill Work

Metcon (Time)

“Ryan”

5 Rounds of:

7 Muscle Ups

21 Burpees

*Sub Pullups and Dips for Muscle Ups

150924

CrossFit Habu – Open Gym

Warm-up (No Measure)

3 rounds NFT of:

10 Squats

10 Sit-ups

10 Back Extensions

10 Dips

Metcon (AMRAP – Rounds and Reps)

20min AMRAP of:

6 Push Press, 95/75#

15 Box Jumps, 24/20″

150923

CrossFit Habu – CrossFit

Warm-up (No Measure)

1:00×2 for each:

Hamstring Stretch

Box Stretch

Couch Stretch

Then

KB Clean Skill Work

Metcon (Time)

2 Rounds for time of:

200m Run

20 HR Pushups

20 Wallballs, 20/14#

20 Pullups

20 KB Cleans, alternating

20 HSPUs
Pick a challenging weight for KB Cleans, based on availability

150922

CrossFit Habu – CrossFit

Warm-up (No Measure)

Clean Warmup

10 Hip Pop & Shrug

10 Elbows High and Outside

10 Drop-Unders/Transitions

10 Front Squats

10 Hang Squat Cleans

10 Full Cleans

Metcon (Weight)

20 Min to establish 1 Rep Max Clean