Renewed Strength CrossFit – CrossFit
Metcon (AMRAP – Rounds)
28 MIN EMOM:
MIN 1- CAL BIKE (10/7)(RX+: 12/9)
MIN 2- BALL SLAMS (15 REPS, 15/10 LBS)(RX+: 20 REPS, 20/15 LBS)
MIN 3- 8 GET UPS + 8 GET THROUGHS (RX+: 12 GET UPS + 10 GET THROUGHS)
MIN 4- 20 SEC PLANK (RX+: 20 SEC HOLLOW HOLD)
GET UP = BURPEE DOWN TO EXTENDED ARMS WITH NO PUSH UP AND GET BACK UP
GET THROUGH= = OPPOSITE LEG THROUGH OPPOSITE ARM IN A PUSH UP POSITION
Metcon (No Measure)
MOBILITY:
-1 MIN LOWER BACK ROLL ON ROLLER
-1 MIN DELT SMASH W/ LACROSSEBALL
Metcon (AMRAP – Rounds)
AT HOME WORKOUT:
28 MIN EMOM
MIN 1: 20 MOUNTAIN CLIMBERS (RX+: 26)
MIN 2: 15 JUMP SQUATS (RX+: 20)
MIN 3: 8 GET UPS + 8 GET THROUGHS (RX+: 12 GET UPS + 10 GET THROUGHS)
MIN 4: 20 SEC PLANK HOLD (RX+: 20 SEC HOLLOW)