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Hawestone Fitness – Fitness
Warm-up
Metcon
Warm-up (No Measure)
2- 3 MIN BIKE, ROW
THEN 2 SETS
3 WALL WALKS
10 HOLLOW ROCKS
5 BEAR COMPLEX WITH BAR
Metcon (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 Overhead Squats (BW)
60 calorie Row
5 Muscle-Ups (5 burpee chest to bar pull ups)
Then, AMRAP in 4 minutes of:
3 Bar Over Burpees
2 Thrusters (BW)
1 Legless Rope Climb
*1 Round of Cindy consists of: 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats
50 MIN CAP
