Warm up: 2 Rounds: 10 Sit ups, 8 Push ups
1. 10 minutes to work on Kipping Handstand Push up and Kipping Toes to Bar Technique
2. Every minute on the minute for 10 minutes (5 sets of each):
1st minute: 15 Sec Handstand Hold + Right number of Kipping Handstand Push ups
*OR if you do not have HSPU yet you will do 15 Sec Handstand Hold + Right Number of Wall Climbs*
2nd minute: Right Number of Kipping Toes to Bar
*No Toes to bar, work on kipping motion and getting knees as high as you can*
3. 2 Rounds for Time:
400 Meter Run
200 Meter Run w/ something (use a plate, medicine ball, or sandbag)
CrossFit Havoc 