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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

5 MIN AMRAP

30 DOUBLE UNDERS

5 PULL UPS

10 PUSH UPS

15 AIR SQUATS

Gymnastics

Muscle-ups

WORK UP TO A MAX WEIGHT

3 WEIGHTED MUSCLE UPS (MED BALL BETWEEN FEET)

SCALE – WEIGHTED PULL UPS

10 MIN

Handstand Walk

5 SETS

50′ HS WALK + MAX FREE STANDING HS HOLD

SCALE

5 SETS

5 WALL WALKS

+ MAX HS HOLD AGAINST THE WALL

12 MIN

Metcon

Metcon (Time)

2 ROUNDS

50 BOX JUMP OVERS 24/20

40 TOES TO BAR

30 DB STEP UP OVERS 24/20, 1X50/35

2 MIN ACTIVE RECOVERY BETWEEN ROUNDS

COMPLETE 1 PUSH UP EVERY 5-10 SEC

22 MIN CAP

Metcon (Time)

FOR TIME

20-15 10

V-UPS

HOLLOW BODY ROCK