Hawestone CrossFit – HUSTLE @ HOME

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Warm-up

Warm-up (No Measure)

8 MIN AMRAP

200M RUN

5 BURPEE BOX JUMPS

10 KB SWINGS

Weightlifting

Back Squat

1 X 4 @60%

1 X 4 @70%

3 X 4 @ 80%

Metcon

Metcon (Time)

5 ROUNDS FOR TIME

600M RUN

30 PUSH UPS

*WEAR A VEST OR BACK PACK IF POSSIBLE

Metcon (No Measure)

5 SETS

15 HIP EXTENSIONS PLUS 60 SEC HOLD AD THE TOP ON THE LAST REP