Renewed Strength CrossFit – CrossFit

Metcon (No Measure)

SUPERSET x5

-8 DEADLIFT W/ 3ct NEG @45%

-12 DB BENCH W/ 3ct NEG

-1 MIN REST

(2 MIN REST BTW SUPERSETS)

SUPERSET x5

-8 SINGLE LEG RDL W/ DB

-8 SEATED KB Z PRESS

-1 MIN REST

Metcon (AMRAP – Rounds and Reps)

7 MIN AMRAP:

-1 BEAR COMPLEX (115/75)(RX: 135/95)

-5 BAR FACING BURPEES

Metcon (No Measure)

MOBILITY:

1 MIN KNIGHT TO HAMSYRING STRETCH

1 MIN PEC/ DELT ROLL W/ BALL

Metcon (Time)

AT HOME WORKOUT:

FOR TIME:

25 BURPEES

50 MOUNTAIN CLIMBERS

100 PUSH UPS

200 ALT. LUNGES

300 AIR SQUATS