12/28/21

Announcements

Pre-order your RXD hoodie today!
Use website: https://crossfitrxd.square.site/product/rxd-sweater/40
Deadline to pre-order is January 5th.

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

Metcon

CrossFit Games Open 12.2 (AMRAP – Rounds and Reps)

In 10-Minutes:
30 Snatches, 75# / 45#
30 Snatches, 135# / 75#
30 Snatches, 165# / 100#
AMRAP Snatches, 210# / 120#

practice

gymnastics goat

10min.

muscle ups

handstand pushups

wall walks

HS Walk

**This is practice. work on your weakest skill