Monday September 6th:
Warm up:
3:00 bike + 20 jumping lunges + 20 sit ups + 8 inch worms
1 . 8 rounds for time:
4 burpee box jumps
8 calorie bike
12 sit ups
2 . 14:00 amrap
20 cal row
20 kettlebell swings
20 air squats
3 . 3 sets
:30 plank
10 v ups
:20 hollow hold
Wednesday September 8th:
Warm up :
2 rounds
200 m run
8 inch worms
16 box step ups
1 . 2 rounds for time
40 cal row
30 box jumps
20 burpees
10 wall balls
2 . E2MOM x 8
1:15 on / :45 off – bike effort
3 . 3 sets
:30 side plank each
20 sit ups
10 push ups
Friday September 10th:
Warm up :
3:00 bike + 20 squat jumps + 15 V ups + 8 inch worms
1 . 10:00 amrap
400m row
10 D ball box step ups
10 box jumps
Rest 4:00
10:00 amrap
400m row
12 sit ups
200’ D ball carry
Rest 4:00
10:00 amrap
400m row
200m run
10 wall balls
CrossFit Havoc 