Renewed Strength CrossFit – CrossFit

Metcon (No Measure)

4 SETS:

-10 OVERHEAD SQUATS

-15 LATERAL DB RAISE W/ PAUSE AT TOP

-1 MIN REST

(2 MIN REST BETWEEN SETS)

4 SETS:

-FRONT RACK BARBELL LUNGES x8 w/ 3ct DOWN

-BARBELL STRICT PRESS x8 w/ 3 ct DOWN

-1 MIN REST

Metcon (Time)

3 ROUNDS FOR TIME:

-5 BAR MUSCLE UPS

-10 OVERHEAD SQUATS (75/55)(RX+: 95/65)

-15 SIT UPS (RX+: GHD)

-20 SHOULDER TO OVERHEAD

-25 WALLBALLS (20/14)(RX+: 25/20)

Metcon (No Measure)

MOBILITY:

1 MIN EACH ARM BANDED LAT STRETCH

1 MIN EACH TRICEP SMASH W/ LACROSSEBALL

Metcon (Time)

AT HOME WORKOUT:

6 SETS:

-12 LUNGES EACH LEG W/ 3 CT DESCEND

-12 STRICT PUSH UPS W/ 3CT DESCEND

-REST 1 MINUTE

REST 5 MINUTES START WOD

2 ROUNDS FOR TIME:

-50 AIR SQUATS W/ A JUMP

-40 MOUNTAIN CLIMBERS

-30 ALT LUNGES

-20 PUSH UPS

-10 V UPS (SCALE: 30 SIT UPS)