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May 2021

Announcements https://docs.google.com/forms/d/1uz5buTG4GhI3bydVvlyUT0XGx-n9qYk0InOz2r5RqGU/viewform?edit_requested=true Hawestone Fitness – HUSTLE @ HOME View Public Whiteboard Warm-up Metcon (No Measure) 2 MIN JOG, THEN 10 SINGLE DB BENT OVER ROWS 10 HAND RELEASE PUSH UPS 10 AIR SQUATS X 2 Metcon Murph (Time) For Time:

Announcements https://docs.google.com/forms/d/1uz5buTG4GhI3bydVvlyUT0XGx-n9qYk0InOz2r5RqGU/viewform?edit_requested=true Hawestone Fitness – HUSTLE @ HOME View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 25 JUMPING JACKS 10 AIR SQUATS 20 MOUNTAIN CLIMBERS 10 LUNGES 25 JUMPING JACKS 10 SIT UPS Weightlifting Metcon (Weight) 4 SETS 10/10

Announcements https://docs.google.com/forms/d/1uz5buTG4GhI3bydVvlyUT0XGx-n9qYk0InOz2r5RqGU/viewform?edit_requested=true Hawestone Fitness – HUSTLE @ HOME View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 30 DOUBLE UNDERS OR DB HOP OVERS 10/10 SINGLE LEG GLUTE BRIDGE 3 WALL WALKS Gymnastics HANDSTAND HOLDS (10-15 MIN TO PRACTICE HS

Announcements https://docs.google.com/forms/d/1uz5buTG4GhI3bydVvlyUT0XGx-n9qYk0InOz2r5RqGU/viewform?edit_requested=true Hawestone Fitness – HUSTLE @ HOME View Public Whiteboard Warm-up Warm-up (No Measure) 5 MIN AMRAP 20 JUMPING JACKS 10 PUSH UPS 15 AIR SQUATS 20 SHOULDER TAPS Weightlifting Metcon (Weight) 3 SETS 20 ALTERNATING FLOOR PRESS 15

Announcements https://docs.google.com/forms/d/1uz5buTG4GhI3bydVvlyUT0XGx-n9qYk0InOz2r5RqGU/viewform?edit_requested=true Hawestone Fitness – HUSTLE @ HOME View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 200M RUN 10 REVERSE LUNGES 10 DOWN DOG PUSH UPS 10 COSSACK LUNGES (5 PER SIDE) 10 TOE TOUCHES Weightlifting Metcon (Weight) 4

Announcements https://docs.google.com/forms/d/1uz5buTG4GhI3bydVvlyUT0XGx-n9qYk0InOz2r5RqGU/viewform?edit_requested=true Hawestone Fitness – HUSTLE @ HOME View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS 5 BURPEE BROAD JUMPS 10 AIR SQUATS 5/5 WINDMILLS PER SIDE 15 KB SWINGS Weightlifting Metcon (Weight) 50 STRICT DB PRESS (HOLD DUMBELLS

Announcements https://docs.google.com/forms/d/1uz5buTG4GhI3bydVvlyUT0XGx-n9qYk0InOz2r5RqGU/viewform?edit_requested=true Hawestone Fitness – HUSTLE @ HOME View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 10 BOX JUMPS 10 KB SWINGS 10 GOBLET SQUATS 10 SIT UPS Weightlifting Metcon (Weight) 3 SETS 8-10 per side Gorilla Rows 20

Announcements https://docs.google.com/forms/d/1uz5buTG4GhI3bydVvlyUT0XGx-n9qYk0InOz2r5RqGU/viewform?edit_requested=true Hawestone Fitness – HUSTLE @ HOME View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS 20 JUMPING JACKS 3 INCHWORMS 10 LUNGES 20 SEC HOLLOW HOLD Weightlifting Metcon (Weight) 10 MIN EMOM ODDS: 10-12 ALTERNATING TALL KNEELING PRESS

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Hawkestone Fitness is owned by Elma Ducic, a CrossFit Games competitor and a certified coach.

Working hours

Monday – Friday:
06:00 AM – 12:00 PM
04:00 PM – 8:00 PM

Saturday:
09:00 AM – 12:00 PM

Sunday Closed

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