Join us at 9 a.m. this Monday, Wednesday, Friday for HavocFIT!
Monday July 11th
- 1. Stretch
- 2. Warm up: 2 Rounds: 200 Meter Run, 30 sec plank hold
- 4. Every minute on the minute for 10 Minutes:
1st: Wall Sit (15-30 sec w/ weight if needed)
2nd: Wall Walk (1-3)
- 5. 10 Rounds for Time:
4 Dumbbell Thrusters
8 Jumping pull ups
4 Glute ham sit ups (to straight)
- 6. Cool Down Stretch / Foam Roll
Wednesday July 13th
- 1. Stretch
- 2. Warm up: 400 Meter Run, 20 Sit ups, 20 Ring rows
- 4. Every minute on the minute for 10 minutes:
1st: Negative pull up (2-5 reps)
2nd: Ab Plank with butt on floor (5-15 sec)
- 5. As many rounds as possible in 12 minutes:
5 Hanging knee raises
10 Step up press w/ dumbbell (5 per leg)
20 Single unders
- 6. Cool Down Stretch / Foam Roll
Friday July 15th
- 1. Stretch
- 2. Warm up: 600 Meter Run, 10 Burpees
- 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: 500 Meter Run
Then 5 Rounds of:
10 Ball Slams
10 Kettlebell Swings
10 Single leg mountain climbers
- 6. Cool Down Stretch / Foam Roll
CrossFit Havoc 