Renewed Strength CrossFit – CrossFit
Deadlift (4×6 w/ 3 ct DESCENDS (MOD-HEAVY))
BTW SETS 90% ME CLOSE GRIP PUSH UPS
Metcon (AMRAP – Rounds and Reps)
20 MIN AMRAP:
-200 M RUN
-20 LEG LIFT OVERS (RX: # 25 KB)(RX+: #53 KB)
-200 M RUN
-20 SEC OHS HOLD (40% OHS)
-200 M RUN
-20 SEC HS HOLD
Metcon (No Measure)
MOBILITY:
-1 MIN RUNNER STRETCH
– 1 MIN HAMSTRING STRETCH
Metcon (AMRAP – Rounds and Reps)
AT HOME WORKOUT:
-200 M RUN
-20 LEG LIFT OVERS
-200 M RUN
-20 SEC OHS HOLD (40% OHS)
-200 M RUN
-20 SEC HS HOLD
LEG LIFT OVERS: SEATED UPRIGHT WITH FEET OUT FRONT LIKE AN L AND HANDS OUT IN FRONT NEAR YOUR THIGH/ KNEE, LIFT YOUR LEGS OVER AN OBJECT ABOUT 6 INCHES HIGH. EACH TIME YOUR HEEL TOUCHES ON EITHER SIDE OF THE OBJECT = 1 REP