9/7/21
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
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
