Double Under Clinic on October 4th: Get signed up at the gym! First 20 people will get a jump rope.
Warm up: 10 Single Leg Hip Bridge, 10 Empty Bar High Hang Clean, 10 Seated Good Mornings
- Every minute on the minute for 16 minutes:
1 Clean + 1 Front Squat
(increase weight as you go)
2. Handstand push ups: 5 sets of max reps
Hardest to easiest – looking for a rep range of 8-10 per set
(Example: deficit, strict, banded deficit, kipping)
CrossFit Havoc 