Bradley2019 1:4

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CrossFit Roux 2 - CrossFitWarm-upWarm-up (No Measure)3 Sets - #RumpPump 6-8 Single Leg Kettlebell Deadlift/leg 20 Frog Pumps 15sec Single Arm Ring Plank per ArmFrog Pump: https://youtu.be/7IVoH7E4rWo Ring Side Plank: https://youtu.be/PQ3Vz8fp73kStrengthClean Grip Deadlift No Hook Grip (Every 3mins - 5 reps TnG - building in weight for )4 sets; 5…

Bradley2019 S1:3

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CrossFit Roux 2 - SculptSculptMetcon (No Measure)10min AMRAP (0:00 - 10:00) 20x CrossBody Mountain Climbers 15x Dumbbell Swings 10x 1-Leg-2-Way Pull Complex 5x DB Front Rack (single arm) Lateral Lunges/Side ===== 2 minute rest; put dumbbells up (10:00 - 12:00) ===== 14min AMRAP (12:00 - 26:00) Roux Run w/ Partner…

Bradley2019 1:3

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CrossFit Roux 2 - CrossFitWarm-upWarm-up (No Measure)3 Sets - Shoulder Positional Holds + Walk/Crawl Variations + Core 20-30sec Wall Facing HS Hold 10m Goblet Duck Walk 10 Ring body SawStrengthSplit Squat Strict Press (4/leg; 4/leg/; 3/leg; 3/leg)*Bottom of a Split Squat (Knee off of the ground)*If you have troubling stablizing…

Bradley2019 1:2

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CrossFit Roux 2 - CrossFitWarm-upWarm-up (No Measure)3 Sets - Hip Speed + Scapular Prep + Jumping Mechanics 5x Dumbbell Box Jump (be safe here) 5x 1/2Turkish Get Ups/side 10 Dumbbell Upright Row/armDB Box Jump: https://youtu.be/8xPAWqwb2vk 1/2 Turkish Get-up: https://youtu.be/8nvR3LUgD7A DB Upright Row: https://youtu.be/kSrITY6J7qoStrengthMetcon (No Measure)3 Sets Not For Time 6x…

Bradley2019(ATS3.0) 1.1

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CrossFit Roux 2 - CrossFitWarm-upWarm-up (No Measure)4 Sets - Glute Activation 10m Lateral Band Walk/side (plate hold overhead) :40 of Sit-up into Glute Bridge FlowStrengthBarbell Hip Thrust (3 x 8-10reps; rest 1:00)https://youtu.be/hg9MMvd-MY8*Activation Focus - light and moderate loads so you can really feel every inch of range of motion connected…

FBB: KINGS DAY

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CrossFit Roux 2 - Functional Body BuildingWarm-up2 Rounds: Roux Run LOF Quadruped Crawl 10 Ring Rows (Slow)Strength WorkStrict Press from a 1/2 Kneeling Position (4 x 4/leg (Build each set))Bent Over Row (4 x 6)MetconMetcon (Time)27-21-15-9 Banded KB Swing Plate Sit-ups 2 x LOF OH Walk (60lb bag / 45lb…