Join us at 9 a.m. this Monday, Wednesday, Friday for HavocFIT!
Monday June 27th
- 1. Warm up / Stretch
- 2. Test: Max ring rows
- 3. For Time:
3 Rounds of:
20 Air Squats
20 Power Wall balls
Then 2 Rounds of:
20 Bulgarian Split Squats (10 Per Side)
60 Single Unders
Then 1 Round of:
40 Medicine Ball Sit ups
- 4. Cool Down Stretch / Foam Roll
Wednesday June 29th
- . Warm up / Stretch
- 2. Test: Max Ab Plank hold
Then Test: Max Back Extension hold
- 3. For Time:
500 Meter Row
25 Jumping Pull ups
50 Ball Slams
25 V-Ups
500 Ft Bear Crawl
- 4. Cool Down Stretch / Foam Roll
Friday July 1st
- 1. Warm up / Stretch
- 2. Test: Max Push ups
- 3. For Time:
Run one mile
- 4. As many rounds as possible in 12 minutes:
3 Burpees
6 Dumbbell Thrusters
12 Renegade Row w/ dumbbells
- 5. Cool Down Stretch / Foam Roll
CrossFit Havoc 