Renewed Strength CrossFit – CrossFit

Deadlift (4×6 w/ 3 ct DESCENDS (MOD-HEAVY))

BTW SETS 90% ME CLOSE GRIP PUSH UPS

Metcon (AMRAP – Rounds and Reps)

20 MIN AMRAP:

-200 M RUN

-20 LEG LIFT OVERS (RX: # 25 KB)(RX+: #53 KB)

-200 M RUN

-20 SEC OHS HOLD (40% OHS)

-200 M RUN

-20 SEC HS HOLD

Metcon (No Measure)

MOBILITY:

-1 MIN RUNNER STRETCH

– 1 MIN HAMSTRING STRETCH

Metcon (AMRAP – Rounds and Reps)

AT HOME WORKOUT:

-200 M RUN

-20 LEG LIFT OVERS

-200 M RUN

-20 SEC OHS HOLD (40% OHS)

-200 M RUN

-20 SEC HS HOLD
LEG LIFT OVERS: SEATED UPRIGHT WITH FEET OUT FRONT LIKE AN L AND HANDS OUT IN FRONT NEAR YOUR THIGH/ KNEE, LIFT YOUR LEGS OVER AN OBJECT ABOUT 6 INCHES HIGH. EACH TIME YOUR HEEL TOUCHES ON EITHER SIDE OF THE OBJECT = 1 REP