Sunday

Announcements

Renegade Class starts Tuesday, July 20th at 6:30pm.
This 90 minute class is meant for those with a solid Crossfit foundation that want to challenge themselves with more challenging movements in a team environment.

Crossfit RXD – NC METCON

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 Alt. Groiners

10 Bootstrappers

20 Alt. Bicycle Crunches

10 Alt. Curtsy or Reverse Lunges

10 Squat Jumps

Skill

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – 6-10 Reps of Pistol Practice Option*

MIN 2 – :45 Static Hold Option**

*Pistol Options…

Banded Pistol Squat

Tall Box Step-Ups

Curtsy Squats

Narrow Stance Air or Goblet Squat

**Static Hold Options…

Tuck Hold

Wall Ball Weighted Hollow Hold

Front or Reverse Plank

Wall Ball Squat Hold

(No Measure)

Workout

Metcon (Time)

FOR TIME

50-40-30-20-10*

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

Sit-Ups

*After each full set, complete 20 Alt. DB Hang Muscle Clean (50/35)|(35/20).

For Example: 50 WB / 50 SU / 20 HMC, 40/40/20 – etc…

(Score is Time)

WB KG: (9/6)|(6/5)

DB KG: (22.5/15)|(15/10)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Supine Knee Hug (R)

1:00 Supine Knee Hug (L)

1:00 Banded Hamstring Stretch (R)

1:00 Banded Hamstring Stretch (L)

(No Measure)

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