Renewed Strength CrossFit – CrossFit

PROJECT QUARANTINE WOD 8 DUMBBELL & BOX JUMP (AMRAP – Rounds and Reps)

5 dumbbell front squats (95/65) (RX+50/35)

100 meter run

5 shoulder to overhead

100 meter run

5 devil press

100 meter run

(20 MIN AMRAP)

PROJECT QUARANTINE WOD 8 BARBELL (AMRAP – Rounds and Reps)

10 deadlifts (95/65) (RX+155/105)

10 situps

100 meter run

10 pushups (RX+10 hspu)

10 situps

100 meter run

(20 MIN AMRAP)

5k Row (Time)

Max Effort 5k Row

10k Row (Time)

Max Effort 10k Row

KETTLEBELL/WALLBALL/ABMAT (AMRAP – Rounds and Reps)

10 push ups (RX+ handstand pushups)

100 meter medball run (20/14)

10 goblet squats (53/35)

100 meter medball run

10 medball situps

100 meter medball run

(20 MIN AMRAP)

Metcon (Time)

NO EQUIPMENT NO PROBLEM

(BUY IN 800 METER RUN)

– 30 sec side plank hold

– 10 jumping air squats

– 30 sec side plank hold (other side)

– 10 jumping air squats

X 5

(BUY OUT 800 METER RUN)