Join us at 9 a.m. this Monday, Wednesday, Friday for HavocFIT!
Monday July 25th
- 1. Stretch
- 2. Warm up: 400 Meter Run, 45 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:
100 Meter Run
5 Dumbbell Thrusters
5 Hanging Knee Raise
5 Hand Hops
- 5. Cool Down Stretch / Foam Roll
Wednesday July 27th
- 1. Stretch
- 2. Warm up: 3 Rounds: 100 Meter Run, 5 Sit ups, 5 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:
5 Kettlebell High Pulls
10 Russian Twist
15 Single Unders
- 5. Cool Down Stretch / Foam Roll
Friday July 29th
- 1. Stretch
- 2. Warm up: 1000 Meter Row, 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: 800 Meter Run
Then 4 Rounds of:
4 Burpee Box Overs
8 Taters
4 Burpee Jumping Pull ups
- 5. Cool Down Stretch / Foam Roll
CrossFit Havoc 