Hawestone CrossFit – HUSTLE @ HOME

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 MIN RUN/SKIP/ROW/BIKE

THEN 3 SETS

5/5 KB OR DB SNATCH

5/5 KB OR DB FRONT SQUAT

25′ PER ARM SINGLE KB OR DB OH CARRY

5/5 DB BENT OVER ROWS

Weightlifting

Hang Snatch

3-3-3-2-2-2

High hang snatch ascending from 60% to a heavy for the day

Metcon

Metcon (Time)

5 rounds

12 wall balls or single DB thrusters

20 Double unders

3 min rest

5 rounds

10 toes to bar or v-sit ups

20 double unders

3 min rest

30-20-10

wall balls or single DB thrusters

toes to bar or v-sit ups

Metcon (No Measure)

4 x 12 side plank abductions per side