Hawestone CrossFit – HUSTLE @ HOME
Warm-up
Warm-up (No Measure)
5 MIN AMRAP
100 M RUN
10 KB SWINGS
10 GOBLET SQUATS
Weightlifting
Back Squat
PERFORM 1 SET EVER 3 MIN
SET 1 – 4 REPS @62%
SET 2 – 4 REPS @72%
SET 3 AND 4 – 4 REPS @80%
SET 5 AND 6 – 3 REPS @82%
Metcon
Metcon (Time)
21-15-12-9-6
STRICT HANDSTAND PUSH UPS
*400M RUN AFTER EACH SET
Metcon (No Measure)
3 SETS
30 SEC BYCICLE
30 SEC TOE TOUCHES
30 SEC LEG RAISE
30 SEC REST