Renewed Strength CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

PARTNER WOD 35 MIN AMRAP:

TEAMS OF 2:

-20 BALL SLAMS (15/10)(RX+:20/15)

-400 M ROW

-20 BALL SLAMS

-400 M RUN W/ MEDBALL (20/14) (1 BALL PER TEAM, ONE PARTNER CARRYING)

TEAMS OF 3:

-20 BALL SLAMS (15/10)(RX+:20/15)(2 PARTNERS PERFORMING BALL SLAMS AT A TIME, 20 SLAMS PER BALL)

-600 M ROW

-20 BALL SLAMS (EACH BALL)

-400 M RUN W/ 2 MEDBALLS PER TEAM (20/14) (2 PEOPLE RUN W/ MEDBALL, 1 PERSON RUNS WITHOUT)
SWITCH AS NEEDED ON ALL MOVEMENTS

Metcon (No Measure)

MOBILITY:

1 MIN LOW BACK SMASH W/ LACROSSE BALL W/ UPPER BACK SUPPORTED ON ROWER

1 MIN HAMSTRING STRETCH

10 CAT/COWS

Metcon (AMRAP – Rounds and Reps)

AT HOME WORKOUT:

24 MIN AMRAP:

-2 HEAVY ODD OBJECT GROUND TO SHOULER

-10 LIGHTER ODD OBJECT DEADLIFTS

-400 M RUN
RUN COUNTS FOR 2 REPS