Tuesday

Crossfit RXD – Renegade Training

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A. CONDITIONING

Metcon (4 Rounds for time)

4 SETS

600m Run

200m EZ Jog

400m Run

-Rest 1:00 b/t Sets-

*Think of each run portion at a moderate, consistent pace then transition to an EZ Jog. Try to match your times for all 3 parts of all 4 Sets.

Metcon (Time)

3 ROUNDS FOR TIME

40 Unbroken Wall Ball (20/14)

40 Cal Row

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

WITH A 10 MINUTE RUNNING CLOCK..

200m Run

-then-

2 x Line Drills (This will be performed down to the end of the gym and back)

High Knees

Butt Kicks

Toy Soldiers

Knee Hugs

Side Shuffles

-then-

2 ROUNDS

:30 Single Unders/Double Unders

10/10 Single Leg RDLs

8/8 Single Arm Front Rack Lunges

Workout

Metcon (Time)

FOR TIME

1000m Row

800m Run

80 Double Unders

40 Single DB Step-Ups (50/35)|(35/25)|(24/20)

500m Row

400m Run

40 Double Unders

20 Single DB Step-Ups (50/35)|(35/25)|(24/20)

-24:00 Time Cap-

Optional Finisher

Warm-up (No Measure)

3 SETS

10/10 Single DB Bent Over Row

10/10 Single Leg Glute Bridge-Up

C. STRENGTH / GYMNASTICS

Metcon (Time)

3 ROUNDS FOR TIME

25′ SA DB OH Lunge (R) (50/35)

25′ SA DB OH Lunge (L)

25′ HS Walk

15 HSPU

Phone: (714) 630-7793
3010 E La Palma Ave, Anaheim, CA 92806