Hawestone CrossFit – HUSTLE @ HOME
Warm-up
Warm-up (No Measure)
3 ROUNDS
20 SIDE JUMPS OVER DB
10 DB SNATCH (5/ARM)
10 DB OH SQUATS (5/ARM)
10 DB WINDMILLS (5/ARM)
Weightlifting
Snatch
E2MOM
SET 1 – 4@62%
SET 2 – 3@72%
SET 3 – 3@82%
SET 4, 5 AND 6 – 3@87%
Metcon
Metcon (Time)
6 ROUNDS FOR TIME
50 DOUBLE UNDERS
16 TOES TO BAR (V-SIT UPS)
10 DB HANG CLEAN AND JERKS 70/50 (1DB)
Metcon (No Measure)
4 SETS
20 HOLLOW BODY ROCK
30 SEC REVERSE PLANK
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