Renewed Strength CrossFit – CrossFit

Push Press (4 x 3 @ MODERATE WEIGHT)

Bench Press (5 x 5 @ 65% (BTW SETS 3x 70% ME STRICT-HSPU,MIN:4))

Metcon (Time)

8 ROUNDS FOR TIME:

-18 AIR SQUATS

-12/10 CAL BIKE

-6 HSPU (RX+: 2 PLATE DEFICIT)

-1 MIN BREAK
*2-45’s Mens, 2-35’s Women*

Metcon (No Measure)

MOBILITY:

1 MIN EACH QUAD ROLL EACH LEG

1 MIN EACH LACROSSE BALL BEHIND KNEE SADDLE STRETCH

30 SEC EACH DELT ROLL W/ BALL ON WALL

Metcon (Time)

AT HOME WORKOUT:

8 ROUNDS FOR TIME

-18 AIR SQUATS

-45 SECOND WALL SIT

-6 HAND RELEASE PUSH UPS (RX+: HANDSTAND PUSHUPS)

-1 MIN BREAK
*SCORE IS 8 ROUNDS NOT INCLUDING THE LAST MINUTE OF REST AT THE END*