Hawestone CrossFit – HUSTLE @ HOME

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Warm-up

Warm-up (No Measure)

4 SETS

50 DOUBLE UNDERS OR SINGLE SKIPS

5/5 DB SHOULDER PRESS

5/5 DB WINDMILLS

5 OH SIT UPS

Weightlifting

Push Press (5 X5 @85%)

Metcon

Metcon (AMRAP – Rounds and Reps)

“OFFICER JASON KNOX”

20 MIN AMRAP

5 DB DEADLIFTS (2X50/35)

6 DB HANG CLEANS

7 DB FRONT SQUATS

8 DB PUSH PRESS

35 DOUBLE UNDERS

200M RUN

Metcon (No Measure)

3 SETS

10 COSSACK LUNGES RIGHT SIDE

30 SEC SIDE LYING CLAM RAISE HOLD RIGHT SIDE

10 COSSACK LUNGES LEFT SIDE

30 SEC SIDE LYING CLAM RAISE HOLD LEFT SIDE