Hawestone CrossFit – HUSTLE @ HOME

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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