Renewed Strength CrossFit – CrossFit

Metcon (Time)

METCON FOR TIME:

-40 WALL BALL (20/14) (RX+: 25/20)

-40 DB HANG CLEAN (35/20) (RX+: 50/35)

2 ROPE CLIMB

40 KBS (53/35)(RX+: 70/53)

40/35 CAL ROW

2 ROPE CLIMB

40 BURPEES

40/ 35 CAL BIKE

Metcon (No Measure)

MOBILITY:

-1 MIN EACH SIDE PEC/DELT LACROSSE BALL SMASH ON WALL

-1 MIN DOUBLE SADDLE QUAD STRETCH

-1 MIN EACH SIDE PIGEON STRETCH

Metcon (AMRAP – Rounds and Reps)

AT HOME WORKOUT:

20 MIN AMRAP:

5 BENCH DIPS

10 PUSH UPS

15 OBJECT JUMP OVERS

(IDEALLY THE SAME OBJECT YOU DO YOUR DIPS ON WILL BE THE OBJECT YOU JUMP OVER)