Wednesday September 13th:
1. Stretch
2. Warm up: 2 Rounds: 5 Burpees, 10 Sit ups
3. 10 minutes: Work on kipping skills Pull ups or Toes to bar
4. 3 Rounds for Time:
50′ Bear Crawl With Dumbbells
10 Dumbbell Thrusters
50′ Backwards Run
50′ Walking Lunges
5. Cool Down Stretch / Foam Roll
Thursday September 14th:
1. Stretch
2. Warm up: 2 Rounds: 6 Toes to bar, 6 push ups
3. Bench Press: 3, 3, 3, 3
4. As many rounds as possible in 15 minutes:
5 Deadlifts
5 Pull ups
5 Box jumps
5. Cool Down Stretch / Foam Roll
Friday September 15th:
1. Stretch
2. Warm Up: 2 Rounds: 30 sec bottom of squat hold, 10 Banded good mornings
3. Every minute on the minute for 10 minutes: 2 Backsquats
4. For Time:
200 Meter Run
200 Meter Row
400 Meter Run
400 Meter Row
600 Meter Run
600 Meter Row
5. Cool Down Stretch / Foam Roll
CrossFit Havoc 