150522

CrossFit Habu – CrossFit

Warm-Up 3 (No Measure)

3 Rounds NFT of:

16 Kettlebell Swings (light)

4-8 Chest-2-Bar Chin-Ups

8-16 Push-Ups

Front Squat (3-3-2-2-1-1)

Work to a 1 Rep Max taking no longer than 20 minutes.

150518

CrossFit Habu – CrossFit

Warm-Up 1 (No Measure)

3 Rounds NFT of:

20sec Static or Rocking Hollow Hold

10 (each leg) Reverse Lunges

3-5 Pullups/Chinups w/ 20sec Hold at top

Metcon (Time)

24-20-18-12-10

Dips

Pistols, Alternating

150515

Basic Warm-Up:

1:00×2 for each:
Hamstring Stretch
Box Stretch
Couch Stretch

Metcon

5 RFT
15 Burpees
20 Wallballs 20/14#
1:00 Rest between rounds

Strive to do the burpees as fast as possible and to do all 20 wallballs unbroken, if possible.

150514

CrossFit Habu – CrossFit

Habu Warm-up (No Measure)

Jumping Jack (25 reps)

Long Lunge (4)

Single Leg Lateral Stretch (6)

“Ichiro Stretch”

“Speed Skater”

Handwalk to Push-ups (5)

Arm Circles

“Wring the towel”

400 meter run

PVC Pipe work

Metcon (AMRAP – Rounds)

12 Minute AMRAP

75 Double Unders

15 Pull-Ups

*Sub 100 single unders if needed