Renewed Strength CrossFit – CrossFit
Metcon (No Measure)
SUPERSETS FOR QUALITY:
5X
-BACK SQUAT *W/ 3ct NEG x 6 @ 45%
-STRICT PULL UP x 8/6 *W/ 3ct NEG
-REST 1 MINUTE BETWEEN SETS
(REST 2 MINUTES BETWEEN SUPER SETS)
5X
-BULGARIAN SPLIT SQUAT x8 W/ 3ct NEG
-RING ROWS x12 W/ 3ct NEG
-REST 1 MINUTE BETWEEN SETS
STRICT PULL UPS WILL LIKELY NEED A BAND, PLAN ON NEEDING A BAND (NO KIPPING)
Metcon (Time)
5 ROUNDS FOR TIME:
-40 DUBZ (RX+: 60)
-15 SHOULDER TO OVERHEAD (75/55)(RX+:95/65)
Metcon (No Measure)
MOBILITY:
1 MIN BARBELL QUAD SMASH
1 MIN BARBELL GRIP SMASH
Metcon (AMRAP – Rounds)
AT HOME WORKOUT:
30 MIN EMOM:
MIN 1: 10 PUSH UPS W/ 3 CT DOWN (SCALE: KNEE PUSHUPS)
MIN 2: 20 AIR SQUATS W/ JUMP
MIN 3: 30 MOUNTAIN CLIMBERS (RX+: 40 DUBZ)