Hawestone CrossFit – HUSTLE @ HOME
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