Hawestone CrossFit – HUSTLE @ HOME

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Warm-up

Warm-up (No Measure)

2 rounds

2 sets

1 minute run, skip or row @easy

30 Seconds HS hold (free standing if possible)

1 minute run, skip or row @easy

30 seconds Glute bridge hold

1 minute run, skip or row @easy

50’ Bear Crawl

Weightlifting

Push Press

5 x 5 @75% across

Metcon

Metcon (Time)

6 rounds

10 Deadlifts 135/95 or DB’s 50/35

5 Hang power clean 135/95. DB’s 50/35

15 Toes to bar or V-sit ups

5 min REST

Metcon (Time)

6 ROUNDS

10 Burpees

15 Sit ups

16 Front rack DB lunges 50/35