Announcements
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Hawestone Fitness – HUSTLE @ HOME
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
