Renegade

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Social Night at Brewery X
Join your fellow RXD athletes for a get together at Brewery X on Friday, July 30th, starting at 7pm. Hope to see you there!

Crossfit RXD – Renegade Class

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Warm-up

Renegade Warm Up (No Measure)

Renegade WarmUp

-CrossOver Symmetry https://youtu.be/G6YCDflhA0k

x10

High brackets

Rows-H

Flys-L

Pulldowns-H

Low Brackets

90/90-L

Scaption-L

Incline Press-H

Victory-L

-Hip Activation https://youtu.be/NfAbdabJ310

*Band above knees or on laces

x10 each leg

Side steps

Forwards/backwards

Glute Bridges

Single Leg Glute Bridges

Dead Bugs

Squats

Warm-up (No Measure)

wod specific warm up

3 Rounds

8/6 cal bike

5 kips on rings

5 kips with lat press down

20ft Pike Walk (3rd round, HS Walk)

Gymnastics

Ring Muscle Up Week 2

25 seated banded 6 point muscle ups. Use smallest band possible and stay in false grip

6 points

1. Pull

2.bottom of turnover

3.dip up

4.dip down

5. top of turnover

6. pull down

Metcon

Metcon (Time)

3 Sets

14/12 cal bike

5 Ring Muscle Ups

40ft. Handstand walk

5 Ring Muscle Ups

40ft. Handstand Walk

14/12 cal bike

2min Rest between sets

* Record slowest time

**25min CAP

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