Join us at 9 a.m. this Monday, Wednesday, Friday for HavocFIT!
Monday July 4th
- 1. Stretch
- 2. Warm up: 2 Rounds: 200 Meter Run, 30 sec plank hold
- 3. Test: Max Wall Sit
- 4. Every minute on the minute for 10 Minutes:
1st: Wall Sit (determine time based on test)
2nd: Wall Walk (1-3)
- 5. 8 Rounds for Time:
100 Meter Run
8 Kettlebell Swings
8 Air Squats or Goblet Squats
- 6. Cool Down Stretch / Foam Roll
Wednesday July 6th
- 1. Stretch
- 2. Warm up: 400 Meter Run, 20 Sit ups, 20 Ring rows
- 3. Test: Max pull ups (with moderate band)
- 4. Every minute on the minute for 10 minutes:
1st: Negative pull up (2-5 reps)
2nd: Ab Plank (balance on floor 5-15 sec)
- 5. As many rounds as possible in 10 minutes:
10 Calorie Row
10 Kettlebell Hops
10 Lunges (5 per side, with or without kettlebell)
- 6. Cool Down Stretch / Foam Roll
Friday July 8th
- 1. Stretch
- 2. Warm up: 600 Meter Run, 10 Burpees
- 3. Test: Max dumbell bench (with moderate weight)
- 4. Every minute on the minute for 10 minutes:
1st: Dumbbell Bench (5-8 reps)
2nd: Ab Wheel Roll outs (5-8 reps)
- 5. For Time:
Start with: 400 Meter Run
Then 3 Rounds of:
20 Power Wallballs
40 Single Unders
- 6. Cool Down Stretch / Foam Roll
CrossFit Havoc 