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)