150703

CrossFit Habu – CrossFit

Warm Up 30s (No Measure)

3 Rounds:

30 seconds of pullups

30 seconds of pushups

30 seconds of squats

30 seconds of hollow hold

Metcon (AMRAP – Rounds)

Take 10 min to work up to a heavy KB or DB Snatch

-Then-

15min AMRAP of:

10 DB/KB Snatches, Alternating

250m Row

150701

CrossFit Habu – CF Kids

(No Measure)

Tabata Stations (:20/:10)

Rotate through each station 5 times:

Squats

Burpees

Inchworm

Mountain Climbers
Skill: KB Swing

Metcon (Time)

5 Rounds of:

12 KB Swings

12 Stinkbug Push Ups

12 Situps

12 Box Jumps/Stepups
Game: Power Ball

150629

CrossFit Habu – CrossFit

WarmUp B (No Measure)

3 rounds NFT of:

60s Samson Stretch

10 Overhead Squats (PVC)

10 Sit-ups

10 Back Extensions (Superman)

10 Pull-ups

10 Dips

Metcon (AMRAP – Reps)

1000m Row

Rest 3:00 then:

7min AMRAP

15 Double Unders

15 Thrusters, 65/55#
Add Row time to notes!