Hawestone Fitness – Fitness
Warm-up
Warm-up (No Measure)
3 ROUNDS
10/8 CAL ROW
10 SEATED PIKE UPS
10 PRONE PVC PRESS
10 SEC WALL FACING HOLD
Gymnastics
Metcon (No Measure)
MIN 1 – 4 BAR MUSCLE UPS (SC CHEST TO BAR OR REGULAR STRICT PULL UPS)
MIN 2 – 4 DEFICIT HSPU UNBOKEN
MIN 3 – 1 BURPEE EVERY 3 SEC
Box Jumps (SEATED HIGH BOX JUMPS 6 X 3)
Metcon
Metcon (Time)
5 ROUNDS FOR TIME
12 PUSH PRESS 115/75
24 DOUBLE UNDERS