Hawestone CrossFit – HUSTLE @ HOME

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Warm-up

Warm-up (No Measure)

3 ROUNDS

1 MIN SKIP OR JUMPING JACKS

10 DOWN DOG PUSH UPS

15 JUMP SQUATS

20 HOLLOW ROCKS

Weightlifting

Clean and Jerk

4+1 @60%

4 +1 @70%

3X (4+1) @75%

Metcon

Metcon (Time)

10 ROUNDS

30 DOUBLE UNDERS

10 DB THRUSTERS 50/25

Metcon (AMRAP – Rounds and Reps)

12 MIN AMRAP

50 AIR SQUATS

50 STEP UPS

Metcon (AMRAP – Reps)

5 MIN AMRAP

15 SIT UPS

15 V-SIT UPS

15/15 SIDE PLANK RAISES