9/7/21

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

Muscle-ups (30)

30 kips on rings. No false grip try and pull rings to hips. Work on staying in hollow and arch.

Metcon

Metcon (Time)

5 rounds

50 double unders

10 double DB thrusters 50/35

Rest 5:00

250 Double Unders

50 dumbbell Thrusters

30 Muscle-Ups (Time)

30 muscle-ups for time

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