Announcementshttp://bit.ly/HFcovidHawestone Fitness - FitnessView Public WhiteboardWarm-upMetconWarm-up (No Measure)2- 3 MIN BIKE, ROW THEN 2 SETS 3 WALL WALKS 10 HOLLOW ROCKS 5 BEAR COMPLEX WITH BARMetcon (Time)For Time "THE COUNTDOWN" 120 foot Handstand Walk (9 Wall walks) 111 Double-Unders 10 Rounds of Cindy* 9 Deadlift (150% BW) 800 meter bike 7

Announcementshttp://bit.ly/HFcovidHawestone Fitness - Teen FitView Public WhiteboardWarm-upWarm-up (No Measure)2 SETS 50' BROAD JUMPS 5 SCAP PULLS 15 BAND PULL APARTS 20 ALTERNATING STEP UPSGymnasticsRope Climb (ACCUMULATE 30 ROPE CLIMBS- 20 MIN CAP)MetconMetcon (AMRAP - Rounds and Reps)20 MIN AMRAP 8 CTB PULL UPS 10 BOX JUMPS

Announcementshttp://bit.ly/HFcovidHawestone Fitness - FitnessView Public WhiteboardWarm-upWarm-up (No Measure)2 SETS 50' BROAD JUMPS 5 SCAP PULLS 15 BAND PULL APARTS 20 ALTERNATING STEP UPSGymnasticsRope Climb (ACCUMULATE 30 ROPE CLIMBS- 20 MIN CAP)MetconMetcon (AMRAP - Rounds and Reps)20 MIN AMRAP 8 CTB PULL UPS 10 BOX JUMPS 30/24 15/12

Announcementshttp://bit.ly/HFcovidHawestone Fitness - Fitness LiteView Public WhiteboardWarm-upWarm-up (No Measure)5 MIN AMRAP 5 BURPEE BOX JUMPS 10 RING ROWS 10/10 SINGLE LEG GLUTE BRIDGE 10 HOLLOW ROCKSGymnasticsRope Climb (ACCUMULATE 10-15 ROPE CLIMBS)MetconMetcon (AMRAP - Rounds and Reps)15 MIN AMRAP 10 THRUSTERS 75/55 15 TOES TO BAR 20 BOX

Announcementshttp://bit.ly/HFcovidHawestone Fitness - Kids FitView Public WhiteboardWarm-upWarm-up (No Measure)5 MIN AMRAP 5 BURPEE BOX JUMPS 10 RING ROWS 10/10 SINGLE LEG GLUTE BRIDGE 10 HOLLOW ROCKSGymnasticsRope Climb (ACCUMULATE 10-15 ROPE CLIMBS)MetconMetcon (AMRAP - Rounds and Reps)15 MIN AMRAP 10 THRUSTERS 75/55 15 TOES TO BAR 20 BOX

Announcementshttp://bit.ly/HFcovidHawestone Fitness - Fitness LiteView Public WhiteboardWarm-upWarm-up (No Measure)5 MIN AMRAP 5 BURPEE BOX JUMPS 10 RING ROWS 10/10 SINGLE LEG GLUTE BRIDGE 10 HOLLOW ROCKSGymnasticsRope Climb (ACCUMULATE 10-15 ROPE CLIMBS)MetconMetcon (AMRAP - Rounds and Reps)15 MIN AMRAP 10 THRUSTERS 75/55 15 TOES TO BAR 20 BOX

Announcementshttp://bit.ly/HFcovidHawestone Fitness - FitnessView Public WhiteboardWarm-up (No Measure)2 SETS 50 DOUBLE UNDERS 5 SNATCH GRIP DEADLIFTS 5 DEEP SQUAT MUSCLE SNATCH 5 SOTTS PRESS 5 BROAD JUMPSWeightliftingSnatch5 X 1 @82% 2 X 1 @80% 1 X 1 @85% 2 X 1 @80%MetconMetcon (2 Rounds for reps)2 ROUNDS 5 MIN

Announcementshttp://bit.ly/HFcovidHawestone Fitness - Teen FitView Public WhiteboardWarm-upWarm-up (No Measure)3 SETS 2 MIN ROW 5 KANG SQUATS 15 HIP THRUSTS 20 JUMPING AIR SQUATSWeightliftingFront Squat5 SETS 5 FRONT SQUATS 10 BACK SQUATS @75% OF YOUR 1RM FRONT SQUATMetconMetcon (AMRAP - Reps)8 MIN AMRAP 2,4,6,8,10