Join us at 9 a.m. this Monday, Wednesday, Friday for HavocFIT!
Monday June 13th:
- 1. Warm up / Stretch
- 2. Every minute on the minute for 10 minutes:
1st minute: 3-5 Bulgarian Split Squats (per leg) (Add one or two reps from last week!)
2nd minute: 5-8 Ring Rows (Add one or two reps from last week!)
- 3. 6 Rounds for time:
5 Glute ham sit ups
10 Sumo-Deadlift High pulls w/ Kettlebell
50 Single Unders
- 4. Cool Down Stretch / Foam Roll
Wednesday June 15th:
- 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:
50 Ft Walking Lunge w/ plate overhead
5 Burpee plate jumps
5 Dumbbell Strict Press per arm
- 4. Cool Down Stretch / Foam Roll
Friday June 17th:
- 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: Calorie Row
1-10 of: Taters
(Rounds will be like this: 10 Calorie Row, 1 Tater, 9 Calorie Row, 2 Taters….so on until you end with 1 Calorie Row and 10 Taters)
- 4. Cool Down Stretch / Foam Roll
CrossFit Havoc 