Hawestone CrossFit – HUSTLE @ HOME
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)