Announcements
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Hawestone Fitness – Fitness
Warm-up
Warm-up (No Measure)
2 MIN ROW, BIKE OR SKIP
THEN 2 ROUNDS
5/5 KB STRICT PRESS
5/5 KB SINGLE LEG BENT OVER ROW (OPPOSITE ARM AND LEG)
5/5 KB SNATCH
5/5 KB FRONT RACK SQUAT
Gymnastics
Muscle-ups
5 SETS
1 STRICT CHEST TO RING PULL UP
1-3 STRICT MUSCLE UPS
3 STRICT RING DIPS
@ASCENDING WEIGHT
SCALED
3 STRICT CHEST TO RING PULL UPS (PAUSE 2 SEC IN THE WEK POINT IN THE DESCENT)
3 JUMPING MUSCLE UPS
3 RING DIPS
Metcon
Metcon (2 Rounds for reps)
2 X 5 MIN AMRAP
2 RING MUSCLE UPS (BURPEE CHEST TO BAR PULL UPS )
12 PISTOLS
36 DOUBLE UNDERS
3 MIN REST BETWEEN ROUNDS
Metcon (No Measure)
3 SETS
15/15 BENT OVER LATERAL RAISE WITH ISO HOLD
*ALTERNATE SIDE EVERY 5 REPS FOR A TOTAL OF 15 REPS PER SIDE
*ONE ARM HOLD WHILE THE OTHER IS WORKING THEN SWITCH