Renegade

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
wod specific warmup

400m run

5 c+j

2 rope climbs

10 burpees

Gymnastics

Ring Muscle Ups Week 3 (4×5)

4×5 Banded Seated Seated MU. Sit on green or blue band. Purpose is working on turnover. Legs straight out in front

Metcon

Metcon (Time)

Partner Glen

60 clean and jerks 135/95 – total

1 Mile run -together

20 rope climbs -total

1 Mile Run – together

100 burpees – together

45 Min CAP

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