Friday

Crossfit RXD – Renegade Training

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A. CONDITIONING

Metcon (4 Rounds for time)

FOR TIME

2000m Row

-Rest 2:30-

1000m Row

-Rest 2:00-

500m Row

-Rest 1:30-

250m Row

(Score is Time Each Round)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS

5 Bootstrappers

10 Alt Groiners

10 Cossack Squats

10 Scap Pull-Ups

2 ROUNDS

5 Kip Swings

5 MedBall Front Squats

5 MedBall Strict Press

5 MedBall Push Press to Target (WB Target)

5 Wall Balls

Strength

Back Squat (20RM)

FOR LOAD

20RM Back Squat

(Score is Load)

Workout

Metcon (Time)

FOR TIME

60 Wall Balls (20/14)|(14/10)

60 Pull-Ups

80 Sit-Ups

40 Pull-Ups

40 Wall Balls

-Hard Cap 15:00-

(Score is Time)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Foam Roll (IT Band – L)

2:00 Foam Roll (IT Band – R)

2:00 Foam Roll (T-Spine / Upper Back)

(No Measure)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on the full body…10:00 lower-body and 10:00 upper-body.

Go for broke on the 20RM Back Squat and today’s Metcon. Can you go unbroken on the WB? You will need this recovery time if you really get after it!

(No Measure)

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