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Hawestone Fitness – Fitness
Warm-up
Warm-up (No Measure)
2 ROUNDS
2 MIN ROW OR BIKE
25′ BEAR CRAWL
10 DEAD BUG
5 SCAP PULLS
10 BANDED LAT PULL DOWNS
Gymnastics
Metcon (2 Rounds for reps)
3 UNBROKEN SETS
2-4 STRICT PULL UPS
5-10 KIPPING PULL UPS
3-5 TEMPO PULL UPS
REST 2-3 MIN
*FOR TEMPO PULL UPS, KIP UP AND SLOWLY CONTROL ON THE WAY DOWN
Metcon
Metcon (AMRAP – Rounds and Reps)
12 MIN AMRAP
2-4-6-8-10….
BURPEE BOX JUMP 30/24
OH SQUATS 95/65
Metcon (Weight)
3 X 12
SUPPORTED SINGLE ARM BENT OVER ROW @AHAP
