Hawestone CrossFit – HUSTLE @ HOME
Warm-up
Warm-up (No Measure)
3 SETS
5 BURPEE BROAD JUMPS
10 KB SWINGS
5/5 DB OR KB WINDMILL PER SIDE
30 SEC HOLLOW HOLD
Weightlifting
Snatch
10 MIN EMOM
1 PAUSE SQUAT SNATCH (3 SEC PAUSE AT KNEE)
2 HANG SQUAT SNATCH
@60-65%
Metcon
Metcon (Time)
FOR TIME
800M RUN
25 DEADLIFTS (135/95) OR DBS (50/35)
25 BURPEES
800M RUN
25 SQUAT CLEANS
25 BURPEES
800M RUN
25 PUSH PRESS
25 BURPEES
800M RUN
25 CLUSTERS
25 BURPEES
800M RUN
Metcon (No Measure)
4 SETS
20 HOLLOW BODY ROCKS
30 SEC PLANK HOLD
10 SEC REST