Renegade
Announcements
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
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
