Renewed Strength CrossFit – CrossFit

PROJECT QUARANTINE WALL BALL ONLY WOD 1 (AMRAP – Rounds and Reps)

WALLBALL

4 burpees

8 medball cleans (20/14)

12 medball shoulder to overhead

(16 MIN AMRAP)

PROJECT QUARANTINE KETTLEBELL WOD 1 (AMRAP – Rounds and Reps)

KETTLEBELL

4 burpees

8 kbs (53/35)

12 (1 arm) shoulder to overhead

(16 MIN AMRAP)

PROJECT QUARANTINE DUMBBELL WOD 1 (AMRAP – Rounds and Reps)

DUMBBELL

7 deadlifts(50/35)

7 hang cleans

7 shoulder to overhead

(20 MIN AMRAP) alt. arms each round

PROJECT QUARANTINE BARBELL WOD 1 (AMRAP – Rounds and Reps)

BARBELL

7 deadlifts (45/35)

7 hang cleans

7 shoulder to overhead

(20 MIN AMRAP)

Metcon (AMRAP – Rounds)

CORE WORK

(10 MIN EMOM)

ODD MINS – 10 situps + 20 sec hollow rock

EVEN MINS- 10 situps + 20 sec arch

score = rounds complete

Metcon (AMRAP – Rounds and Reps)

NO EQUIPMENT NO PROBLEM

– 4 burpees

– 8 air squats

-100 meter run

(20 MIN AMRAP)