Renewed Strength CrossFit – CrossFit
Metcon (Time)
FOR TIME:
RX: 60 BURPEE PULL UPS
*EVERY 10 REPS STOP AND DO 2 BALL OVER SHOULDER (100/80)*
RX+: 30 RING MUSCLE UPS
*EVERY BREAK COMPLETE 2 BALL OVER SHOULDER (150/100)*
WORKOUT IS COMPLETE WHEN THE BURPEE PULL UPS OR MUPS ARE COMPLETE. YOU DO NOT HAVE TO FINISH WITH THE BALL OVER SHOULDER.
Metcon (No Measure)
8 MIN BIKE INTERVALS
:30 SEC HARD EFFORT BIKE
:30 SEC EASY EFFORT BIKE
8 MIN ROW INTERVALS
:30 SEC HARD EFFORT ROW
:30 SEC EASY EFFORT ROW
Metcon (No Measure)
MOBILITY:
1 MIN TRICEP SMASH W/ LACROSSEBALL
1 MIN LOWERBACK ROLL ON ROLLER
Metcon (Time)
AT HOME WORKOUT:
FOR TIME:
200 PUSH UPS
EVERY 2 MIN STOP AND RUN 100 M
NOT FOR SCORE: 16 MIN RUN INTERVAL
:20 SEC FAST RUN
:40 SEC RECOVERY JOG
(SCALE: :30 SEC JOG :30 SEC WALK)