Monday November 22nd:
Warm up – 100’ walking lunge + 100’ high skips + 100’ long skips + 10 cal row
20:00 AMRAP
30 cal row
100’ overhead plate walking lunge with plate
20 cal row
15 burpee + ground to overhead
Rest 5:00
Amount on rounds you got from last AMRAP, now for time.
Accessory:
20-16-12-8-4
Sit ups
DB bench
Wednesday November 24th:
Warm up – 500 m row + 100’ walking lunges + 20 kettlebell swings
10 rounds for time
4 burpees
6 wall balls
8 calorie row
3:00 on 2:00 off x 3
40 air squats
Max calorie echo bike
3 sets
1:00 plank
20 v ups
Friday November 26th:
Warm up – 300 m run + 10 cal bike + 10 no push up burpees
6:00 AMRAP x 5 rest 2:00 between sets
Amrap 1- 8 cal row + 6 burpee box jump overs
Amrap 2- 8 cal echo + 8 DB snatches
Amrap 3- 8 cal row + DB box step overs
Amrap 4- 8 cal echo + 20 air squats
Amrap 5- 1000 m row + max burpee box jump overs
Accessory
3×20 goblet squats
3×20 squat jumps
3×20 sit ups
CrossFit Havoc 