Renewed Strength CrossFit – CrossFit

Metcon (No Measure)

4 SETS:

-4 BENCH PRESS (HEAVY)

-10 DB STRICT PRESS

-10 LATERAL DB RAISES

-1 MIN REST

4 SETS:

-8 RDL W/ 3 CT DN

-MAX EFFORT STRICT UNBROKEN RING DIPS

-1 MIN REST

Metcon (AMRAP – Rounds and Reps)

6 MIN AMRAP:

-3 FLAT MAT HSPU (RX+: STRICT)

-3 BALL OVER SHOULDER (100/80)

-30 DUBZ

Metcon (No Measure)

MOBILITY:

-1 MIN CALF STRETCH

-1 MIN CAT/ COW

Metcon (Time)

AT HOME WORKOUT:

4 SETS:

-10 PIKE PUSH UPS (PUSH UPS W/ HIPS HIGH IN THE AIR AND FEET CLOSER TO HANDS)

-MAX EFFORT CLOSE GRIP PUSH UPS

-1 MIN REST

4 SETS:

-16 ALT. LUNGES W/ 3 CT DOWN

-24 AIR SQUATS W/ 3 CT DOWN

-1 MIN REST

FOR TIME:

27-21-15-9-6-3

-LUNGE JUMPS

-PUSH UPS