Monday May 29th:
One Class @ 9:00 a.m.
Come join us for “Murph”
Tuesday May 30th:
1. Stretch
2. Warm up: 2 Rounds: 10 Ring Rows, 10 Mountain Climbers
3. Every 2 minutes for 10 sets:
1 Turkish Get Up per arm
4. As Many Rounds as possible in 8 minutes:
16 Single Unders or 8 Double Unders
8 Medicine Ball Sit ups
5. Cool Down Stretch / Foam Roll
Wednesday May 31st:
1. Stretch
2. Warm up: 2 Rounds: 45 sec Handstand Hold or plank, 8 Vertical Jumps
3. Every minute on the minute for 10 sets: 1 Strict Press + 10 Second Hold at top
4. 6 Rounds for Time:
10 Calorie Row
10 Kettlebell Swings
5. Cool Down Stretch / Foam Roll
Thursday June 1st:
1. Stretch
2. Warm up: 3 Rounds: 30 Sec Plank, 100′ High Skips
3. Deadlift: 4, 4, 4, 4
*200 Meter Run between each set
4. As many Rounds as possible in 12 minutes:
6 Burpees
12 Lateral bench jumps
24 Ball Slams
5. Cool Down Stretch / Foam Roll
Friday May June 2nd:
1. Stretch
2. Warm Up: 3 Rounds: 5 push ups, 5 Burpees
3. Every minute on the minute for 8 minutes:
3 Bench Press
4. 2 Rounds for Time:
500 Meter Row
25 Jumping Pull ups
25 Empty Bar Push Press
5. Cool Down Stretch / Foam Roll
CrossFit Havoc 