Warm up: 400 meter run / 20 sit ups / 15 Back extensions
- L sit or L sit progressions: 1 minute on 2 minutes off x 4 Rounds
*Accumulate as much time as possible in the position within 1 minute.
2. Glute ham raise: 3 x 12 ( use bands if you can )
3. As many rounds as possible in 10 minutes:
20′ Handstand walk or something else
20 Goblet or D ball squats
20 Ring rows or Australian Pullups
*Do you really need chalk for ring rows? Really?
CrossFit Havoc 