Hawestone CrossFit – HUSTLE @ HOME
Warm-up
Warm-up (No Measure)
3 SETS
1 MIN RUN
20 MOUNTAIN CLIMBERS
10 GOBLET SQUATS
30 SEC BOTTOM OF A SQUAT HOLD
Weightlifting
Back Squat
E2MOM
SET 1 – 4@60%
SET 2 – 3@70%
SET 3 – 3@80%
SET 4 – 3@85%
SET 5 – 3@72%
SET 6 – 3@82%
SET 7 – 3@87%
Metcon
Metcon (Time)
FOR TIME
800M RUN
THEN
27-21-15-9
BENCH DIPS
BURPEES
THEN
50-40-30-20-10
SINGLE DB THRUSTERS
SINGLE DB STEP UPS ON BENCH
THEN
800M RUN
Metcon (No Measure)
50 WEIGHTED DB SIT UPS
50 WEIGHTED HIP RAISES