Wednesday

Crossfit RXD – Renegade Training

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A. CONDITIONING

Metcon (No Measure)

FOR RECOVERY*

10:00 Run

10:00 Bike

8:00 Run

8:00 Bike

4:00 Run

4:00 Bike

*Goal is to maintain same pace throughout entire workout.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

10 Cal Row

10 Alt. Samson Lunge Stretches

10 Up-Downs

20 Mountain Climbers

Workout

Death Row (AMRAP – Rounds)

EMOM x 20 MINUTES

MIN 1 — 20 Cal Row

MIN 2 — 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less. Score is the number of rounds you complete at your numbers. Track your calorie and burpee numbers in notes.

Finisher

Warm-up (No Measure)

3 SETS

15 Slow Tuck-Ups on Rower

1:00 Hollow Rocks

-Rest as needed b/t Sets-

C. STRENGTH / GYMNASTICS

Metcon (AMRAP – Reps)

AMRAP x 5 MINUTES

Squat Clean (185/135)

-Rest 2:00-

AMRAP x 4 MINUTES

Squat Clean (205/145)

-Rest 2:00-

AMRAP x 3 MINUTES

Squat Clean (225/155)

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