http://southhallcrossfit.com/wod/hustle/
Hustle
May 9, 2018

South Hall CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

:30

Jumping Jacks

Lateral Lunge

Air Squat

Single Unders

Push Up 2 Pike

Frog Squat

Double Unders

Single Leg RDL + Reach

Hollow Rocks

Weightlifting

Metcon (Weight)

E3MOM for 9 Min (3 Sets)

20 Unbroken Dumbbell Walking Lunges
Pick a weight you can maintain torso positioning, ascending if possible

Metcon

Metcon (3 Rounds for reps)

AMRAP 5

20 Double Unders

10 Kettlebell Swings 53/35

– Rest :60 –

AMRAP 5

5 Dumbbell Man-Makers

10 Box Jumps 24/20

– Rest 60 –

AMRAP 5

5 Toes to Bar

10 Air Squats

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