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May 2022

Hawestone Fitness – Teen Fit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 2 MIN BIKE OR ROW 50′ WALKING LUNGES 25′ INCHWORMS Weightlifting Clean and Jerk 6 MIN EMOM 1 CLEAN AND JERK @92-95% Metcon Metcon (Time) 21-15-9

Hawestone Fitness – Fitness View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 2 MIN BIKE OR ROW 50′ WALKING LUNGES 25′ INCHWORMS Weightlifting Clean and Jerk 6 MIN EMOM 1 CLEAN AND JERK @92-95% Metcon Metcon (Time) 5 ROUNDS

Hawestone Fitness – Kids Fit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS 200M RUN 5/5 SINGLE LEG GLUTE BRIDGE 20 SEC SIDE PLANK/SIDE Weightlifting Metcon (Weight) 4 SETS 10 BENCH PRESS @50% 15 BANDED ROWS Metcon Metcon (Time)

Hawestone Fitness – Fitness Lite View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS 200M RUN 5/5 SINGLE LEG GLUTE BRIDGE 20 SEC SIDE PLANK/SIDE Weightlifting Metcon (Weight) 4 SETS 10 BENCH PRESS @50% 15 BANDED ROWS Metcon Metcon (Time)

Hawestone Fitness – Fitness View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS 200M RUN 5/5 SINGLE LEG GLUTE BRIDGE 20 SEC SIDE PLANK/SIDE Weightlifting Metcon (Weight) 4 SETS 10 BENCH PRESS @50% 10 BURPEE BOX JUMP OVERS 20 TOES

Hawestone Fitness – Fitness Lite View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 400M JOG 8/8 SINGLE LEG RDL 10 BANDED LONG JUMPS Weightlifting Snatch 10 MIN EMOM 1 POWER SNATCH + 1 HANG SQUAT SNATCH Metcon Metcon (Time)

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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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