Renewed Strength CrossFit – CrossFit

Metcon (No Measure)

AT HOME WORKOUT:

RUN 30 MINUTES FOR COMPLETION:

-35 SEC EASY JOG PACE

-15 SEC MODERATE PACE (1 MILE PACE)

-10 SEC FAST RUN PACE (800 M PACE)

**IF PACES FALL OFF TAKE 1 MIN TO WALK AND REGAIN COMPOSURE START AGAIN ON THE FOLLOWING MINUTE**

Metcon (Time)

METCON FOR TIME:

-20 HSPU

-20 BOX JUMPS (24/20)

-20 T2B

-RUN 400 M (RX+: 500)

-15 HSPU

-15 BOX JUMPS

-15 T2B

-RUN 400 M (RX+: 500)

-10 HSPU

-10 BOX JUMPS

-10 T2B

-RUN 400 M (RX+: 500)

-5 HSPU

-5 BOX JUMPS

-5 T2B

-RUN 400 M (RX+: 500)

Metcon (No Measure)

MOBILITY:

– 1 MIN EACH BANDED ANKLE MOBILITY/ CALF STRETCH

– 1 MIN SEAL

– 1 MIN LACROSSE BALL SHINS