Hawestone Fitness – Fitness
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