HavocFIT September 12th-16th

Our NEW BootCamp and Beginners CrossFit Class is here!

Join us Monday through Friday at 5:00 a.m. or 9:00 a.m. for HavocFIT!

Monday September 12th

• 1. Stretch

• 2. Warm up: 100 FT Bear Crawl, 10 Back extensions, 10 Sit ups

• 3. Every minute on the minute for 12 Minutes:

1st Minute: Back Squat w/ empty bar (20 sec of max reps)

2nd Minute: Strict Press w/ empty bar (20 sec of max reps)

• 4. As many rounds as possible in 12 minutes:

20 Kettlebell Swings

40 Single Unders

20 Hanging Knee Raises

40 Switch Steps on a plate

• 5. Cool Down Stretch / Foam Roll

Tuesday September 13th:

• 1. Stretch

• 2. Warm up: 100 Ft High Skips, 100 Ft Backwards run

• 3. Every minute on the minute for 12 minutes:

1st Minute: Sit ups (20 Seconds of max reps)

2nd Minute: Mountain Climbers (20 Seconds of max reps)

• 4. For Time: 20, 15, 10, 5

Calorie Row

Burpees

• 6. Cool Down Stretch / Foam Roll

Wednesday September 14th

• 1. Stretch

• 2. Warm up: 5 Push ups, 10 High Jump and land in a squat, 5 Push ups

• 3. Every minute on the minute for 12 minutes:

1st Minute: Wallballs (20 Seconds of max reps)

2nd Minute: Medicine Ball Burpees (20 Seconds of max reps)

• 4. As many rounds as possible in 6 minutes:

3 Hand Walk overs on plate

6 Ground to Overhead with plate

Rest 1 minute

As many Rounds as possible in 6 minutes:

3 Russian Twists with plate

6 Lunges with plate overhead (3 per leg)

• 6. Cool Down Stretch / Foam Roll

Thursday September 15th

• 1. Stretch

• 2. Warm up: 10 Jumping lunges, 10 sit ups, 10 Mountain Climbers

• 3. Every minute on the minute for 12 minutes:

1st Minute: Single Unders (20 sec max reps)

2nd Minute: Ring Push ups (20 Sec max reps)

• 4.  For Time: 10, 8, 6, 4, 2

Dumbbell Snatch (Per Arm)

Step ups (per leg) (holding your dumbbell if you feel good)

• 5. Cool Down Stretch / Foam Roll

Friday September 16th

• 1. Stretch

• 2. Warm up: 20 Burpees

• 3. Every minute on the minute for 12 minutes:

1st: Ball Slams (20 sec of max reps)

2nd: Pull ups (20 sec of max reps)

• 4. For Time:

500 Ft Sprint (down and back the gym 5 times)

5 Rope pulls from floor

50 Power Wallballs

5 Rope pulls from the floor

500 Ft Sprint (down and back the gym 5 times)

• 5. Cool Down Stretch / Foam Roll