Monday July 3rd:
1. Stretch
2. Warm up: 2 Rounds: 10 Banded Good Mornings, 10 Sit ups
3. Lunges Per Leg: 6 Sets of 2 reps each leg (Increase weight each set)
*5-10 push ups between each set*
4. For Time:
800 Meter Run
80 Ball Slams
40 Goblet Squats
5. Cool Down Stretch / Foam Roll
Wednesday July 5th:
1. Stretch
2. Warm up: 2 Rounds: 45 sec Handstand Hold or plank, 8 Toes to Bar
3. Strict Press: 8 sets of 1 Rep (Increase weight as you go to a new max)
*6 Glute ham sit ups between each set*
4. 10 Rounds for Time:
5 Pull ups
5 Push ups
25 Single Unders
5. Cool Down Stretch / Foam Roll
Thursday July 6th:
1. Stretch
2. Warm up: 3 Rounds: 30 Sec Plank, 10 Sit ups
3. Row intervals:
5 Sets of 200 meter Row, 1 Minute of Rest
4. 5 Rounds not for time:
10 Step up Press w/ dumbbell or kettlebell (5 per leg)
10 Paralette Pass Throughs
5. Cool Down Stretch / Foam Roll
Friday July 7th:
1. Stretch
2. Warm Up: 2 Rounds: 10 Back Extensions, 10 Lunges
3. 10 Rounds not for Time:
2 KB Deadlifts
50′ Farmers Carry
4. As many Rounds as possible in 16 minutes:
16 Wallballs
8 Burpees
5. Cool Down Stretch / Foam Roll
CrossFit Havoc 