Renewed Strength CrossFit – CrossFit

Metcon (Time)

FOR TIME:

RUN 400 M (RX+: 500)

1x

-30 DB SNATCH (35/20)(RX+: 50/35)

-30 BOX JUMPS (24/20)

-30 SLAM BALLS (15/10)(RX+: 20/15)

RUN 400 M (RX+: 500)

2x

-15 DB SNATCH

-15 BOX JUMPS

-15 SLAM BALLS

RUN 400 M (RX+: 500)

3x

-10 DB SNATCH

-10 BOX JUMPS

-10 SLAM BALLS

Metcon (No Measure)

MOBILITY:

1 MIN HAMSTRING STRETCH ON BOX

1 MIN PIGEON ON BOX

Metcon (Time)

AT HOME WORKOUT:

FOR TIME:

RUN 400 M

1x

-30 SIT UPS

-20 V UPS

-10 HOLLOW ROCKS

RUN 400 M

2x

-15 SIT UPS

-10 V UPS

-5 HOLLOW ROCKS

RUN 400 M

3x

-10 SIT UPS

-7 V UPS

-5 HOLLOW ROCKS