Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Inch Worms / 30 Second Handstand Hold or Plank
1 . For 4 Sets:
Handstand Push ups or Handstand Walk (Working on Skill over reps, can be strict or kipping)
8 Seated Box Jumps
200 Meter Run
2 . For Time:
120/100 Calorie Bike
Every 2 Minutes stop and do Burpee Pull ups
*Workout starts with 2 Burpee pull ups, next two minutes its 4, then 6, then 8, then 10. Burpee pull ups cap at 10 until you complete all of the calories
CrossFit Havoc 