Hawestone CrossFit – HUSTLE @ HOME
Warm-up
Warm-up (No Measure)
3 ROUNDS
1 MIN RUN, SKIP, BIKE
25′ BEAR CRAWL
10/10 SIDE PLANK PLUS LATERAL RAISE
Weightlifting
Snatch
E2MOM X 7
SET 1: 4 @62%
SET 2: 4 @72%
SET 3: 4 @80%
SET 4 AND 5: 3 @85%
SET 6 AND 7: 4 @75% TNG
*SQUAT SNATCH
Metcon
Metcon (AMRAP – Rounds and Reps)
14 MIN AMRAP
10 BOX JUMPS 24/20
12 DB DEADLIFTS 50/35
14 DB HANG POWER CLEANS 50/35
Metcon (No Measure)
3 SETS
20 WEIGHTED HIP THRUSTS
20 SKULL CRUSHERS