Hustle Hard

Feb 21st, 2020

Category: CrossFit

Hustle Hard

Matt – KB Lunges

Warm-up
4 Rounds
:20 on/:10 off
Ski Erg
-Rest 30 seconds-

4 Rounds
:20 on/:10 off
Jump Rope
-Rest 30 seconds-

4 Rounds
:20 on/:10 off
Side Plank Raises (Switch sides each round)

Midline
EMOM 8
-10 Bicycle Abs
-10 hollow rocks
-5 Jackknives

You should have 15-20 seconds of rest. If it is creeping up too fast, cut down the reps.

WOD
5 Rounds
1:00 Work/No Rest Between Stations
Ski erg
Push-jerk 135|95
Double Unders
Sit-ups
Rest

There is no built in rest between stations. Hustle between stations. Rest 1 minute after completing all 4 stations.

Level 2- 115|75
Level 1- 95|55
ADV – GHD SIT-UPS

Extra Work
4 rounds of
5 Power Cleans 205|135
10 Bar Facing Burpees

*Scale to weight you complete the first of Power Cleans in under 1 Minute