Monday August 30th:
Warm Up:
3:00 min bike + 8 inch worms + 30 walking lunges
1 . 10 rounds for time:
3 burpee box jumps
6 calorie on the bike
9 ball slams
2 . 3:00 on // 1:00 off x 4
200 m run
Max calorie row
3 . 3×12 Ab wheel roll outs
3x :30 plank
Wednesday September 1st:
Warm Up:
500 m row + 20 step ups + 8 inch worms
1 . 4:00 on / 2:00 off x 4 sets
12 goblet squats
15 box jumps
18 DB snatch
Max Calorie Bike in remaining time.
2 . 4 rounds for time – you go I go:
150’ sled push
10 burpees
3 . 3x
:30 each side plank
15 sit ups
10 v ups
Friday September 3rd:
Warm up: 1x
3:00 bike + 30 walking lunges + 20 push ups
1 . AMRAP 10:00
100’ sled drag
10 cal row
10 sit ups
Rest 4:00
AMRAP 10:00
200’ shuttle run
10 cal row
5 burpees
Rest 4:00
AMRAP 10:00
8 burpee box jumps
10 calorie bike
12 D ball over the shoulder
2 . EMOM 10:00
Odd- :30 plank
Even- :30 bike sprint
CrossFit Havoc 