Tuesday September 5th:
1. Stretch
2. Warm up: 2 Rounds: 10 Good Mornings, 30 sec Handstand Hold
3. Every minute on the minute for 16 minutes:
1st minute: 2 Backsquats
2nd minute: 3 Strict Press
4. 3 Rounds for Time:
300 Meter Run
30 Kettlebell Swings
5. Cool Down Stretch / Foam Roll
Wednesday September 6th:
1. Stretch
2. Warm up: 2 Rounds: 50′ Bear Crawl, 10 Sit ups
3. 10 minutes: Work on kipping skills Pull ups or Toes to bar
4. Every minute on the minute for 30 minutes:
1st: 5 Box Jumps
2nd: 6-10 Glute ham sit ups
3rd: 3 Deadlifts
5. Cool Down Stretch / Foam Roll
Thursday September 7th:
1. Stretch
2. Warm up: 2 Rounds: 6 Toes to bar, 6 push ups
3. Bench Press: 4, 4, 4, 4
4. Increase by 1 Rep each round for 12 minutes:
Front Squat
Burpee
5. Cool Down Stretch / Foam Roll
Friday September 8th:
1. Stretch
2. Warm Up: 1000 Meter Row
3. For Time:
800 Meter Run
40 Power Wallballs
40 Double Legged Mountain Climbers
40 Push Press
40 Mountain Climbers
800 Meter Run
5. Cool Down Stretch / Foam Roll
CrossFit Havoc 