Renewed Strength CrossFit – CrossFit

Metcon (Time)

6 ROUNDS FOR TIME:

-300 M ROW

-30′ HS WALK (RX+: 10′ SECTIONS)

-3 DEVIL PRESS(35/20)(RX+: 50/35)

-(15-12-9 PULL UP(RX+: C2B))

(3-2-1 ROPE CLIMB)
EVERY ROUND DO THE NEXT NUMBER OF PULL UPS, OR ROPE CLIMBS STARTING ON ROUND1 WITH 15 PULL UPS, THEN ROUND 2 12 PULL UPS… IN THE 6TH ROUND 1 ROPE CLIMB

Metcon (No Measure)

MOBILITY:

1 MIN DELT SMASH W/ LACROSSEBALL

1 MIN LAT ROLL ON ROLLER

Metcon (Time)

AT HOME WORKOUT:

6 ROUNDS FOR TIME

20 PUSH UPS

20 AIR SQUATS

20 BURPEES

40 ALTERNATING LUNGES