Renewed Strength CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

7 MIN AMRAP:

-7 THRUSTERS (45/35)(RX+: 75/55)

-7 PULL UPS

-28 DUBZ

Metcon (No Measure)

MOBILITY:

1 MIN LAT SMASH ON FOAM ROLLER

1 MIN QUAD ROLL ON FOAM ROLLER

Metcon (No Measure)

4 SETS

-CLEAN DEADLIFT x 10 w/ PAUSE BELOW KNEE

-STRICT PULL UP x 8 (RX+: 5-8 L PULL UPS)

-1 MIN REST

(REST 2 MIN BTW SETS)

4 SETS

-12-15 DB HANG CLEANS

-5 & 5 HAMSTRING CURLS ON GHD RIGHT INTO HIP EXTENSIONS ON GHD

(RX+: 8 & 10) (SCALE: HIP EXTENSIONS x 8 or SUPERMAN HOLDS FOR 20 SEC)

-REST 1 MINUTE

Metcon (No Measure)

AT HOME WORKOUT:

TABATA

-AIR SQUATS

-ALT LUNGES

-PUSH UPS

-PLANK HOLD
TABATA IS 8 ROUNDS OF 20 SECONDS ON 10 SECONDS OFF.

THIS WORKOUT SHOULD BE DONE WITH ALL OF THE TABATA INTERVALS BACK TO BACK WITH NO OTHER REST. THIS WORKOUT SHOULD BE 16 MINUTES TOTAL OF 20 SECONDS ON AND 10 SECONDS OFF WORK