9/14/21

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 (20 negative muscle ups)

start at the top of the rings and slowly work your way down through the positions. (fasle grip)

Metcon

Metcon (AMRAP – Rounds and Reps)

25 Min AMRAP

400m Run

20 Alt. Hang DB Snatch 50/35

15 GHD Situps

50 Ft. Handstand Walk

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