Hawestone CrossFit – HUSTLE @ HOME
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