Renewed Strength CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

(OPTION 1)

7 MIN AMRAP

-2 RING MUSCLE UPS

-4 PUSH JERK (135/95)

-6 GHD SIT UPS

3 MIN REST

Metcon (AMRAP – Rounds and Reps)

(OPTION 2)

7 MIN AMRAP

-4 C2B PULL UPS

-6 PUSH JERS (115/85)

-8 SIT UPS W/ BALL (20/14)

3 MIN REST

Metcon (AMRAP – Rounds and Reps)

(OPTION 3)

7 MIN AMRAP

-6 PULL UPS/ 10 RING ROWS ( ALTERNATE AS NEEDED)

-8 PUSH JERKS (75/55)

-10 ABMAT SIT UPS

3 MIN REST

Metcon (Time)

2500/2200 METER ROW FOR TIME

Metcon (AMRAP – Reps)

AT HOME WORKOUT:

20 MIN AMRAP

-30 SEC PLANK HOLD (RX+: HAND STAND HOLD ON WALL)

-20 SHOULDER TAPS IN PUSH UP POS.

-10 PUSH UPS (SCALE: FROM KNEE)

-5 BURPEES

-RUN 200 M

(HS HOLD AND PLANK HOLD COUNT AS 1 REP IF DONE 30 SEC UNBROKEN)

Metcon (No Measure)

MOBILITY:

1 MIN EACH SIDE LAT FOAM ROLL

1 MIN EACH SIDE BARBELL GRIP/FOREARM SMASH