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
5 rounds of:
10 Air Squats
10 Situps
10 Walking Lunges
10 Arm Circles
“Bur-phoon-ies”
15 min AMRAP of:
Burpees
3 Rounds NFT of:
12 Overhead Squats with PVC Pipe
5-10 Pushups
8 Ring Rows
“Marshmallow Man”
For Time:
800m Run
30 K2E
30 C2B
60 Pistols
30 Cluster, 135/95#
30 Push Jerk, 135/95#
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
12-9-6 reps for time of:
Deadlifts, 315/225#
Box Jumps, 24/20”
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
10min EMOM
5-5-4-4-3-3-2-2-1-1
Clean
Add weight each minute
Fundamentals Class