Hawestone CrossFit – HUSTLE @ HOME
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