Join us at 9 a.m. this Monday, Wednesday, Friday for HavocFIT!
Monday July 18th
- 1. Stretch
- 2. Warm up: 2 Rounds: 300 Meter Run, 30 sec plank hold
- 3. Every minute on the minute for 10 Minutes:
1st: Wall Sit (15-30 sec w/ weight if needed)
2nd: Wall Walk (1-3)
- 4. 10 Rounds for Time:
4 Renegade Rows (2 Per Side)
8 Switch Steps
4 Ring Rows
- 5. Cool Down Stretch / Foam Roll
Wednesday July 20th
- 1. Stretch
- 2. Warm up: 500 Meter Run, 20 Sit ups, 20 Ring rows
- 3. 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)
- 4. As many rounds as possible in 12 minutes:
3 Wallballs
6 Toes to rings
12 Power Wallballs
- 5. Cool Down Stretch / Foam Roll
Friday July 22nd
- 1. Stretch
- 2. Warm up: Havoc Loop Run, 5 Push ups, 10 Sit ups
- 3. Every minute on the minute for 10 minutes:
1st: Dumbbell Bench (5-8 reps)
2nd: Ab Wheel Roll outs (5-8 reps)
- 4. For Time:
Start with: 1000 Meter Row
Then 3 Rounds of:
10 Burpees
20 Lunges (W/ weight if you like)
30 Single Unders
- 5. Cool Down Stretch / Foam Roll
CrossFit Havoc 