Hawestone CrossFit – HUSTLE @ HOME
Warm-up
Warm-up (No Measure)
3 ROUNDS
2 MIN SKIP, RUN, BIKE
10 GLUTE BRIDGE
5 WALL WALKS
15 AIR SQUATS
Weightlifting
Clean and Jerk
1 SET EVERY 3 MIN
SET 1: 4+1 @60%
SET 2: 4+1 @70%
SET 3, 4 AND 5, 4+1 @80%
Metcon
Metcon (AMRAP – Rounds and Reps)
EVERY 4 MIN UNTIL DEATH
3 ROUNDS
THRUSTERS 95/65 OR DB’S 50/35
LATERAL BURPEE OVER BAR OR DB
STAGE 1: 6 REPS OF EACH
STAGE 2: 8 REPS OF EACH
STAGE 3: 10 REPS OF EACH
STAGE 4: 12 REPS OF EACH
STAGE 5: 14 REPS OF EACH
STAGE 6: 16 REPS OF EACH
Metcon (No Measure)
6 MIN EMOM
HALF TURKISH SIT UPS
ODD: 10 RIGHT ARM
EVENL 10 LEFT ARM