Hawestone CrossFit – HUSTLE @ HOME

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Warm-up

Warm-up (No Measure)

3 ROUNDS

2 MIN RUN, SKIP OR BIKE

5 INCHWORMS

10 JUMPING AIR SQUATS

5/5 DEAD BUG

Weightlifting

Back Squat

EVERY 2 MIN FOR 10 MIN

3 BACK SQUATS @75%

3 SEATED HIGH BOX JUMPS 30/24

Metcon

Metcon (Time)

5 ROUNDS FOR TIME

15 DB THRUSTERS (1DB- 50/35)

5/5 SINGLE ARM DB ROW

7 STRICT HANDSTAND PUSH UPS

5 MIN REST

Metcon (Time)

12-9-6-3

HANG SQUAT CLEAN 50/35

DB FACING BURPEE

5 MIN REST

Metcon (Time)

3 ROUNDS FOR TIME

50 DOUBLE UNDERS

9 PUSH JERKS 50/35 (2 DBS)