8/10/21

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

Gymnastics

week 4

10-8-6-4-2

ring pushups. rings 6inches off the floor

Metcon

1 test round

6 burpees to target

35 unbroken or max good set unbroken

Bar set up for 2nd wod

burgener warmup

Metcon (2 Rounds for reps)

Every 2:00 x10

10 burpees to 6inch target

35 unbroken double unders

*may restart DUs again if messed up. if you do not complete 35 unbroken in that time frame, add1 burpee to the next round.. could potentially end doing 19 burpees in that time

**score is 2 slowest rounds

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

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