Renewed Strength CrossFit – CrossFit
Metcon (No Measure)
BENCH PRESS W/ 3 CT NEGATIVE
4×8
Metcon (No Measure)
EMOM x 8 MINUTES
-1 SQUAT CLEAN + 4 FRONT SQUATS (50-55%)
Metcon (Time)
FOR TIME:
-30 WALLBALLS (20/14)(RX+: 25/20)
-30′ HS WALK (SCALE: BEAR CRAWL)
-3 ROPE CLIMB (SCALE: 10 RING ROWS= 1 ROPE CLIMB)
-20 WALLBALLS
-20′ HS WALK
-2 ROPE CLIMB
-10 WALLBALLS
-10′ HS WALK
-1 ROPE CLIMB
Metcon (No Measure)
MOBILITY:
1 MIN FOREARM STRETCH ON GROUND
1 MIN LAT STRETCH W/ ELBOW PULL BEHIND THE NECK
Metcon (AMRAP – Reps)
AT HOME WORKOUT:
TABATA: AIR SQUATS
TABATA: LUNGES
TABATA: HOLLOW HOLDS
TABATA= 8 ROUNDS OF 20 SECONDS ON 10 SECONDS OFF INTERVALS. SCORE IS TOTAL NUMBER OF REPS, HOLLOW HOLD ONLY COUNTS AS 1 REP IF DONE FOR THE FULL 20 SECONDS.