Renewed Strength CrossFit – CrossFit
5k Row (Time)
Max Effort 5k Row
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)
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 KETTLEBELL/WALLBALL (AMRAP – Rounds and Reps)
10 push ups (RX+ hspu)
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 (AMRAP – Rounds and Reps)
NO EQUIPMENT NO PROBLEM
– 400 meter run
– 20 sec handstand hold (scale plank hold)
– 20 plank hold shoulder taps
(25 min amrap)