150710

CrossFit Habu – CrossFit

Warm-up (No Measure)

5 rounds of:

10 Air Squats

10 Situps

10 Walking Lunges

10 Arm Circles

Metcon (AMRAP – Reps)

“Bur-phoon-ies”

15 min AMRAP of:

Burpees

150708

CrossFit Habu – CrossFit

Warm-Up 2 (No Measure)

3 Rounds NFT of:

12 Overhead Squats with PVC Pipe

5-10 Pushups

8 Ring Rows

Metcon (Time)

“Marshmallow Man”

For Time:

800m Run

30 K2E

30 C2B

60 Pistols

30 Cluster, 135/95#

30 Push Jerk, 135/95#

150707

CrossFit Habu – CrossFit

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon (Time)

12-9-6 reps for time of:

Deadlifts, 315/225#

Box Jumps, 24/20”

150706

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 (Weight)

10min EMOM

5-5-4-4-3-3-2-2-1-1

Clean

Add weight each minute