Hawestone Fitness – Fitness
Warm-up
Warm-up (No Measure)
2-3 MIN BIKE, ROW OR SKIP
THEN 2 SETS
15 BANDED SQUAT PULL THROUGHS
10 BARBELL GOOD MORNINGS
5/5 SINGLE LEG RDL
10 DEAD BUG WITH 2 SEC PAUSE AT EACH EXTENSION
Weightlifting
Deadlift
5 SETS
3 LIFT OFF + 2 SEC PAUSE (LIFT THE BAR TO THE KNEE AND PAUSE)
1 DEADLIFT
@MODERATE WEIGHT
Metcon
CrossFit Games Open 14.4 (AMRAP – Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
SC- MUSLCE UPS TO BURPEE CHEST TO BAR PULL UPS
Metcon (No Measure)
3 SETS
6 HEAVY SKULL CRUSHERS
6 HEAVY DB PULL OVERS
8 BARBELL BICEP CURLS
Share:
