10/5/21

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

toe assisted

30 toe assisted muscle ups. work through positions

Weightlifting

Overhead Squat (7-7-7)

build to heavy 7

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

3 Ring Muscle Ups

30 ft. Back rack walking lunge. 135/95

15 unbroken Ft. HS Walk

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