Renewed Strength CrossFit – CrossFit

Overhead Squat (4×4 (MODERATE-HEAVY))

FIRST REP COMES FROM THE FLOOR

Front Squat (4×3 @ 80%)

BTW SETS 15-20 SEC L SIT / 40 SEC PLANK HOLD

Metcon (Time)

FOR TIME:

*BUY IN: 75 DUBZ*

-50 SA DB OVERHEAD ALT. LUNGE (35/20) (RX+: 50/35)

-21 DEADLIFTS (225/155)(RX+: 245/175)

-50 SA OVERHEAD ALT. LUNGE

-15 DEADLIFTS

-50 LUNGE

-9 DEADLIFTS

*BUY OUT: 75 DUBZ*
LUNGES ARE IN PLACE

Metcon (No Measure)

MOBILITY:

1 MIN DELT SMASH W/ LACROSSEBALL

1 MIN LOWERBACK SMASH W/ LACROSSEBALL (UPPER BACK ON ROLLER)

Metcon (Time)

AT HOME WORKOUT:

FOR TIME:

*BUY IN: 75 MOUNTAIN CLIMBERS (RX+: 75 DUBZ)*

-50 ALT LUNGE JUMPS

-27 BURPEES

-50 ALT LUNGE JUMPS

-21 BURPEES

-50 ALT LUNGE JUMPS

-15 BURPEES

-50 ALT LUNGE JUMPS

-9 BURPEES

*BUY OUT: 75 MOUNTAIN CLIMBERS (RX+: 75 DUBZ)*