9/28/21

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 10

:20/:10 x8 Hollow body hold on ground

:10/:20×8 Hollow body hold on rings with slight turnout

Metcon

Triple 3 (Time)

For time:

Row 3,000 meters

300 double-unders

Run 3 miles
pace should be

12:00 row (2:00 AVG 500m)

6:00 DUs (2min per 100 DUs)

21-30:00 Run (7-10min per mile)

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