Renewed Strength CrossFit – CrossFit

Metcon (AMRAP – Rounds)

28 MIN EMOM:

MIN 1- CAL BIKE (10/7)(RX+: 12/9)

MIN 2- BALL SLAMS (15 REPS, 15/10 LBS)(RX+: 20 REPS, 20/15 LBS)

MIN 3- 8 GET UPS + 8 GET THROUGHS (RX+: 12 GET UPS + 10 GET THROUGHS)

MIN 4- 20 SEC PLANK (RX+: 20 SEC HOLLOW HOLD)
GET UP = BURPEE DOWN TO EXTENDED ARMS WITH NO PUSH UP AND GET BACK UP

GET THROUGH= = OPPOSITE LEG THROUGH OPPOSITE ARM IN A PUSH UP POSITION

Metcon (No Measure)

MOBILITY:

-1 MIN LOWER BACK ROLL ON ROLLER

-1 MIN DELT SMASH W/ LACROSSEBALL

Metcon (AMRAP – Rounds)

AT HOME WORKOUT:

28 MIN EMOM

MIN 1: 20 MOUNTAIN CLIMBERS (RX+: 26)

MIN 2: 15 JUMP SQUATS (RX+: 20)

MIN 3: 8 GET UPS + 8 GET THROUGHS (RX+: 12 GET UPS + 10 GET THROUGHS)

MIN 4: 20 SEC PLANK HOLD (RX+: 20 SEC HOLLOW)