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Hawkestone Fitness

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Hawestone Fitness – HUSTLE @ HOME

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Warm-up

Warm-up (No Measure)

6 MIN EMOM

ODDS: 20 JUMPING JACKS + 5/5 SINGLE LEG RDL

EVEN: 20 MOUNTAIN CLIMBERS + 5/5 SINGLE LEG GLUTE BRIDGE RAISE

Weightlifting

Metcon (Weight)

3 SETS

10/10 SINGLE LEG RDL

15 DB BENCH PRESS IN A GLUTE BRIDGE HOLD

10 SURRENDER LUNGES

Metcon

Crossfit Games Open 21.3 Equipment Free (Ages 16-54) (Time)

For total time:

30 air squats

30 V-ups

30 thrusters

Then, rest 1 minute before continuing with:

30 air squats

30 dips

30 thrusters

Then, rest 1 minute before continuing with:

30 air squats

30 handstand push-ups

30 thrusters

Workout 21.4 begins 2 min. after completing or reaching the time cap for 21.3.

Use a stick or PVC pipe to complete the thrusters.

Perform the dips between two chairs.

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 Equipment Free (Ages 16-54) click here

Crossfit Games Open 21.4 Equipment Free (Ages 16-54) (AMRAP – Rounds and Reps)

5-min. AMRAP

20 alternating single-leg squats

20 freestanding shoulder taps

Time begins exactly 2 min. after 21.3.
To learn more about Crossfit Games Open 21.4 Equipment Free (Ages 16-54) click here

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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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