Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

10 MIN AMRAP

1 MIN BIKE, ROW OR SKI

10 INCHWORM PUSH UPS

20 SECOND SUPPORT HOLD ON RINGS

10 WALL BALLS

Gymnastics

Ring Dips (5 X 10 @WEIGHTED)

Metcon (No Measure)

BODYWEIGHT ROW

5 X 20 UNBROKEN IF POSSIBLE

Metcon

Metcon (Time)

4 ROUNDS FOR TIME

45 WALL BALLS 20/14

75 DOUBLE UNDERS

1000M ROW

7/5 RING MUSCLE UPS (STRICT RING OR BAR PULL UPS)

Metcon (No Measure)

GHD HIP EXTENSION

3 X 20