Renewed Strength CrossFit – CrossFit
Metcon (No Measure)
4 SETS:
-4 BENCH PRESS (HEAVY)
-10 DB STRICT PRESS
-10 LATERAL DB RAISES
-1 MIN REST
4 SETS:
-8 RDL W/ 3 CT DN
-MAX EFFORT STRICT UNBROKEN RING DIPS
-1 MIN REST
Metcon (AMRAP – Rounds and Reps)
6 MIN AMRAP:
-3 FLAT MAT HSPU (RX+: STRICT)
-3 BALL OVER SHOULDER (100/80)
-30 DUBZ
Metcon (No Measure)
MOBILITY:
-1 MIN CALF STRETCH
-1 MIN CAT/ COW
Metcon (Time)
AT HOME WORKOUT:
4 SETS:
-10 PIKE PUSH UPS (PUSH UPS W/ HIPS HIGH IN THE AIR AND FEET CLOSER TO HANDS)
-MAX EFFORT CLOSE GRIP PUSH UPS
-1 MIN REST
4 SETS:
-16 ALT. LUNGES W/ 3 CT DOWN
-24 AIR SQUATS W/ 3 CT DOWN
-1 MIN REST
FOR TIME:
27-21-15-9-6-3
-LUNGE JUMPS
-PUSH UPS