Renewed Strength CrossFit – CrossFit

Metcon (No Measure)

BENCH PRESS W/ 3 CT NEGATIVE

4×8

Metcon (No Measure)

EMOM x 8 MINUTES

-1 SQUAT CLEAN + 4 FRONT SQUATS (50-55%)

Metcon (Time)

FOR TIME:

-30 WALLBALLS (20/14)(RX+: 25/20)

-30′ HS WALK (SCALE: BEAR CRAWL)

-3 ROPE CLIMB (SCALE: 10 RING ROWS= 1 ROPE CLIMB)

-20 WALLBALLS

-20′ HS WALK

-2 ROPE CLIMB

-10 WALLBALLS

-10′ HS WALK

-1 ROPE CLIMB

Metcon (No Measure)

MOBILITY:

1 MIN FOREARM STRETCH ON GROUND

1 MIN LAT STRETCH W/ ELBOW PULL BEHIND THE NECK

Metcon (AMRAP – Reps)

AT HOME WORKOUT:

TABATA: AIR SQUATS

TABATA: LUNGES

TABATA: HOLLOW HOLDS
TABATA= 8 ROUNDS OF 20 SECONDS ON 10 SECONDS OFF INTERVALS. SCORE IS TOTAL NUMBER OF REPS, HOLLOW HOLD ONLY COUNTS AS 1 REP IF DONE FOR THE FULL 20 SECONDS.