Renewed Strength CrossFit – CrossFit

Split Jerk (5×2 )

3 SETS BUILDING, 2 SETS AT SAME WEIGHT. SCORE IS LAST 2 SETS.

COME FROM THE RACK

STANDING DB STRICT PRESS (3×10)

PAUSE ON PRESS UP AT HALF WAY

Metcon (Time)

4 RFT:

-1 SLED PUSH (90/45)

-2 C&J (165/115)(RX+: 205/145)

-4 HSPU (RX+ PARALLETTES )

-1 ROPE CLIMB

-2 C&J

-4 BAR MUPS (SCALE 3 RING DIPS + 3 PUSH UPS)
PARALLETE STANDARD: MEN- 45 LB PLATE AND AN ABMAT, WOMEN- 45+25 LB PLATE AND ABMAT

Metcon (No Measure)

MOBILITY:

1 MIN DELT SMASH W/ LACROSSEBALL

1 MIN BANDED SHOULDER STRETCHES

Metcon (AMRAP – Rounds)

AT HOME WORKOUT:

24 MIN EMOM:

MIN 1: 20 AIR SQUATS (RX+: 25)

MIN 2: 10 BURPEES (RX+: 12)

MIN 3: 100 M RUN (RX+: 150 M)