Bradley 10:5

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CrossFit Roux 2 - CrossFitWarm-up20 Jumping Jacks 20 Archer Push Up Scorpions 20 Supermans 20 Banded Good MorningsStrengthSupinated Grip Deadlift (4-4-4-4 (Build, use straps if you want))https://youtu.be/iJb7nMfUclEBanded Deadlift (3 x 10 Touch and Go Reps @ 50-55% of 1RM Deadlift)https://youtu.be/1IlmRIpkM_YRest 1:30 between sets. CONCENTRATE ON FORM.MetconMetcon (Time)For Time 200m Run…

Bradley S10:5

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CrossFit Roux 2 - SculptSculptMetcon (No Measure)(0:00-8:00) 10 Prone Push-ups 10 Scorpions 10 Up and Overs 2 Rounds 25 KB Swings 10 KB Goblet Squats 10 KB Goblet Hold Good Mornings ===== 10min AMRAP (8:00 - 18:00) 10 Dual Dumbbell RDL's 20 CrossBody Mountain Climbers ===== 22min Flow AMRAP (18:00-40:00)…

Bradley 10:3

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CrossFit Roux 2 - CrossFitWarm-upWarm-up (No Measure)3 Sets - NFT 10 Jerk Balance (load very light - drilling for split jerk) 10 Push-ups :30 Plank Holdhttps://youtu.be/Zxw0HONcK_wStrengthMetcon (Weight)8min EMOM: 3 Power Cleans from the ground + 3 Hang Power Cleans *Choose a weight that you can go all 8 rounds with.…

Bradley 10:2

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CrossFit Roux 2 - CrossFitWarm-upWarm-up (No Measure)3 Sets - Not for Time 6 Single Arm KB OH Reverse Lunge 15sec Star Side Plank/side 10 Landmine Oblique Twist/side *slow controlled movements with purpose to warm up and activateStrengthFront Squat (2-2-2-2 (rest :30); build from last week)Back Squat (3 x AMRAP 40X0…

Bradley S10:2

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CrossFit Roux 2 - SculptSculptMetcon (No Measure)10min EMOM (0:00-10:00) 1) :40 Row - Increase intensity each time 2) 8 Medball Thrusters (light-ish) + 4 Medball Burpees (Alternate) ===== 2min break (10:00 - 12:00) ===== 10min AMRAP (12:00-22:00) 20 DB Suitcase Lateral Box Step-Overs (20" or less) :30 Hollow Body Hold…

Bradley S10:1

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CrossFit Roux 2 - SculptMetconMetcon (No Measure)10min AMRAP (0:00-10:00) 20 Jumping Jacks 1/2 LOF Tall Plank Walk Left 1/2 LOF Tall Plank Walk Right 1/2 LOF Backwards Quadruped Crawl ========== 8 Round Tabata :40/:20 (10:00-18:00) 2 rounds Push-ups 2 rounds Supinated Grip Body Row Repeat. ========== 12min AMRAP (18:00 -…