Hawestone CrossFit – HUSTLE @ HOME

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Warm-up

Warm-up (No Measure)

3 SETS

1 MIN SKIP, RUN, BIKE

5 INCH WORMS

5/5 DB SNATCH

5/5 DB OH SQUAT

5/5 SINGLE LEG HIP THRUST

5 BOX JUMPS

Weightlifting

Snatch

E2MOM

SET 1 – 2@60%

SET 2 – 2@0%

SET 3 – 2@80%

SET 4 – 2@85%

SET 5 – 2@90%

SET 6 – 2@85%

SET 7 – 2@90%

Metcon

Metcon (4 Rounds for reps)

4 X 4 MIN AMRAP

30 DOUBLE UNDERS

5 BURPEES

5 DB SQUAT CLEANS 50/35

1 MIN REST BETWEEN ROUNDS

Metcon (No Measure)

3 SETS

30 SEC WEIGHTED SIDE PLANK R

45 SEC WEIGHTED ELBOW PLANK

30 SEC WEIGHTED SIDE PLANK L