Renewed Strength CrossFit – CrossFit

Metcon (No Measure)

SUPERSETS FOR QUALITY:

5X

-BACK SQUAT *W/ 3ct NEG x 6 @ 45%

-STRICT PULL UP x 8/6 *W/ 3ct NEG

-REST 1 MINUTE BETWEEN SETS

(REST 2 MINUTES BETWEEN SUPER SETS)

5X

-BULGARIAN SPLIT SQUAT x8 W/ 3ct NEG

-RING ROWS x12 W/ 3ct NEG

-REST 1 MINUTE BETWEEN SETS
STRICT PULL UPS WILL LIKELY NEED A BAND, PLAN ON NEEDING A BAND (NO KIPPING)

Metcon (Time)

5 ROUNDS FOR TIME:

-40 DUBZ (RX+: 60)

-15 SHOULDER TO OVERHEAD (75/55)(RX+:95/65)

Metcon (No Measure)

MOBILITY:

1 MIN BARBELL QUAD SMASH

1 MIN BARBELL GRIP SMASH

Metcon (AMRAP – Rounds)

AT HOME WORKOUT:

30 MIN EMOM:

MIN 1: 10 PUSH UPS W/ 3 CT DOWN (SCALE: KNEE PUSHUPS)

MIN 2: 20 AIR SQUATS W/ JUMP

MIN 3: 30 MOUNTAIN CLIMBERS (RX+: 40 DUBZ)