10/12/21

Announcements

Friends and Family Free Day
Saturday, October 16 at 10am
Share RXD with someone you care about.

Crossfit RXD – Renegade Class

View Public Whiteboard

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 13 (3×10)

3×10 ring rows with feet slghlty elevated. Hold for :3 at the top, lower for :3 pause for :1 (33×1)

Metcon

“THE CALI BEAR” (Weight)

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk (225/155)|(155/105)

*Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
5min CAP

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