Hawestone CrossFit – HUSTLE @ HOME
Warm-up
Warm-up (No Measure)
5 MIN AMRAP
10 REVERSE LUNGES
5/5 DB STRICT PRESS
5/5 DB BENT OVER ROW
10 GLUTE BRIGDE RAISES
Weightlifting
Clean and Jerk
E2MOM
SET 1 – 2+1 @60%
SET 2 – 2+1 @70%
SET 3 – 2+1 @80%
SET 4 – 2+1 @85%
SET 5 – 1+1 @90%
SET 6 – 2+1 @85%
SET 7 – 1+1 @90%
Metcon
Metcon (Time)
FOR TIME
50-40-30-20-10
AIR SQUATS
DB HANG CLEAN AND JERK 50/35
*400M RUN AFTER EACH ROUND
Metcon (No Measure)
100 BANDED OR LIGHT DB BICEP CURLS
100 BANDED OR LIGHT DUMBELL TRICEP EXTENSION