Monday June 6th:
- 1. Warm up / Stretch
- 2. Every minute on the minute for 10 minutes:
1st minute: 3-5 Bulgarian Split Squats (per leg)
2nd minute: 5-8 Ring Rows
- 3. 8 Rounds for time:
4 Medicine Ball Thrusters
8 Sit ups w/ medicine ball
100 Meter Row
- 4. Cool Down Stretch / Foam Roll
Wednesday June 8th:
- 1. Warm up / Stretch
- 2. Every minute on the minute for 10 minutes:
1st minute: 15-30 Sec Ab Plank on GHD (Try to hold a little longer than last week!)
2nd minute: 15-30 Sec Back extension hold on GHD (Try to hold a little longer than last week!)
- 3. As many rounds as possible in 10 minutes:
10 Kettlebell swings with right arm
100 Feet of bear crawl
10 Kettlebell swings with left arm
10 Air squat to ring/rig touch
- 4. Cool Down Stretch / Foam Roll
Friday June 10th:
- 1. Warm up / Stretch
- 2. Every minute on the minute for 10 minutes:
1st minute: 8-10 V-ups (Try to do one or two reps more than last week)
2nd minute: 2-5 push ups (Try to do one or two reps more than last week or add weight)
- 3. For Time:10-1 of: Kettlebell Deadlifts
1-10 of: Plate Floor to Overhead
(Rounds will be like this: 10 Kettlebell Deadlifts, 1 Plate Floor to Overhead, 9 Kettlebell Deadlifts, 2 Plate Floor to Overhead….so on until you end with 1 Kettlebell Deadlifts and 10 Plate Floor to Overhead)
- 4. Cool Down Stretch / Foam Roll
CrossFit Havoc 