Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

2 SETS

2 MIN SKIP, BIKE OR ROW

10 BANDED LAT PULL DOWNS

5/5 KB WINDMILLS

15 KB SUMO DEADLIFT HIGH PULLS

Weightlifting

Bench Press

5 SETS

5 CLOSE GRIP BENCH PRESS @78% (3 SEC ON THE DESCENT)

5 WEIGHTED CHIN UPS

REST 90-120 SEC BETWEEN SETS

Metcon

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

Metcon (No Measure)

3 SETS

12 REVERSE HYPERS

30SEC/SIDE SIDE LYING CLAM RAISE HOLD