Renewed Strength CrossFit – CrossFit
PROJECT QUARANTINE WOD 8 DUMBBELL & BOX JUMP (AMRAP – Rounds and Reps)
5 dumbbell front squats (95/65) (RX+50/35)
100 meter run
5 shoulder to overhead
100 meter run
5 devil press
100 meter run
(20 MIN AMRAP)
PROJECT QUARANTINE WOD 8 BARBELL (AMRAP – Rounds and Reps)
10 deadlifts (95/65) (RX+155/105)
10 situps
100 meter run
10 pushups (RX+10 hspu)
10 situps
100 meter run
(20 MIN AMRAP)
5k Row (Time)
Max Effort 5k Row
10k Row (Time)
Max Effort 10k Row
KETTLEBELL/WALLBALL/ABMAT (AMRAP – Rounds and Reps)
10 push ups (RX+ handstand pushups)
100 meter medball run (20/14)
10 goblet squats (53/35)
100 meter medball run
10 medball situps
100 meter medball run
(20 MIN AMRAP)
Metcon (Time)
NO EQUIPMENT NO PROBLEM
(BUY IN 800 METER RUN)
– 30 sec side plank hold
– 10 jumping air squats
– 30 sec side plank hold (other side)
– 10 jumping air squats
X 5
(BUY OUT 800 METER RUN)