October 24th lets head over to CrossFit Lakewood Ranch for the Barbells for Boobs Fundraiser!
October 31st Havoc Partner WOD @ 11 AM!
Warm up: 2 Rounds: 10 Sit ups, 30 Sec handstand hold
- 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)
2. As many reps as possible in 12 minutes:
Ascending ladder of the following movements, they increase each round
Pistols 1, 2, 3, 4, 5, 6, 7… (each leg)
Toes to bar 2, 4, 6, 8, 10, 12….
Double Unders 5, 10, 15, 20, 25, 30….
CrossFit Havoc 