Renewed Strength CrossFit – CrossFit

Metcon (Time)

FOR TIME:

RX: 60 BURPEE PULL UPS

*EVERY 10 REPS STOP AND DO 2 BALL OVER SHOULDER (100/80)*

RX+: 30 RING MUSCLE UPS

*EVERY BREAK COMPLETE 2 BALL OVER SHOULDER (150/100)*
WORKOUT IS COMPLETE WHEN THE BURPEE PULL UPS OR MUPS ARE COMPLETE. YOU DO NOT HAVE TO FINISH WITH THE BALL OVER SHOULDER.

Metcon (No Measure)

8 MIN BIKE INTERVALS

:30 SEC HARD EFFORT BIKE

:30 SEC EASY EFFORT BIKE

8 MIN ROW INTERVALS

:30 SEC HARD EFFORT ROW

:30 SEC EASY EFFORT ROW

Metcon (No Measure)

MOBILITY:

1 MIN TRICEP SMASH W/ LACROSSEBALL

1 MIN LOWERBACK ROLL ON ROLLER

Metcon (Time)

AT HOME WORKOUT:

FOR TIME:

200 PUSH UPS

EVERY 2 MIN STOP AND RUN 100 M

NOT FOR SCORE: 16 MIN RUN INTERVAL

:20 SEC FAST RUN

:40 SEC RECOVERY JOG

(SCALE: :30 SEC JOG :30 SEC WALK)