Renewed Strength CrossFit – CrossFit

Metcon (No Measure)

4X SUPERSET:

-CLOSE GRIP BENCH x12

-MAX REP DB STRICT PRESS TO FAILURE

-REST 1 MINUTE

4X SUPERSET:

-BULGARIAN SPLIT SQUAT x 15 EACH LEG

-1 MINUTE WALL SIT AT PARALLEL W/ DBL KB FRONT RACK

-REST 1 MINUTE

Metcon (AMRAP – Rounds and Reps)

9 MIN AMRAP:

-9/8 CAL BIKE

-7 DEADLIFTS (225/155)(RX+: 275/195)

-5 BAR FACING BURPEES

-3 HSPU (RX+: PARALLETTE)
PARALLETTE GUY STANDARD: 45 # & ABMAT

LADY 45+25# ABMAT

Metcon (No Measure)

MOBILITY:

-1 MIN PEC SMASH W/ LACROSSEBALL

-1 MIN GLUTE SMASH W/ LACROSSEBALL

Metcon (Time)

AT HOME WORKOUT:

4 SUPERSETS:

-25 AIR SQUATS W/ 3 SEC DESCENDS

-10 PUSH UPS W/ 3 SEC DESCENDS

-1 MIN REST

THEN REST 5:00

50-40-30-20-10

– BURPEES

– ALT LUNGES