Hawestone CrossFit – HUSTLE @ HOME
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
