Renewed Strength CrossFit – CrossFit

Bench Press (3×8 (MOD-HEAVY))

ROMANIAN DEADLIFT (3×8 (MOD-HEAVY))

@ MODERATE WEIGHT

Metcon (AMRAP – Rounds)

EMOM: 18 MIN

MIN 1: 10 GROUND TO OVERHEAD (95/65)(RX+: 12 REPS)

MIN 2: 10 BAR FACING BURPEES (RX+: 12 REPS)

MIN 3: 15 DUBZ (RX+: 25 REPS) (SCALE: 10 DUBZ)

Metcon (No Measure)

MOBILITY:

1 MIN WIDE HAMSTRING STRETCH

1 MIN PEC SMASH W/ LACROSSEBALL

Metcon (Time)

AT HOME WORKOUT:

BRING SALLY UP:

PUSH UPS

(REST 3 MINUTES)

BRING SALLY UP:

AIR SQUATS

(REST 3 MINUTES)

30 BURPEES FOR TIME
THE SONG IS CALLED FLOWER BY MOBY. TRY TO STAY AS TRUE TO THE SONG AS YOU CAN. WHEN THE SONG SAYS “BRING SALLY UP” PRESS UP TO THE TOP OF THE PUSH UP, WHEN IT SAYS “DOWN” HOLD THE BOTTOM OF THE PUSH UP. EVERY TIME YOU BREAK IN THE SALLY SONGS ADD 1 MINUTE TO YOUR 30 BURPEE FOR TIME SCORE.