CrossFit Roux 2 – CrossFit
*Quick Circle, please have warm up completed 18-20 minutes before the hour.
Metcon (No Measure)
2 Rounds Not for Time
Quadruped Crawl LOF
Plank Lateral Crawl 1/2 LOF per side
*Allow 15 minutes for strength.
Must be completed with 30 minutes left in class in order to complete metcon in time.
DB Incline Bench Press (4 x 8 (40X0) :45 second rest between sets.)
The rep starts at the top, 4 second descent, 0 rest, explode up, 0 second rest between reps.
*Do all DB Bench Press before starting Pull-ups
Wide Grip Strict Pull-ups (5-5-5 (21X2) :45 second rest between sets.)
*Scale up with a DB between the feet but make sure to keep the temp.
*Scale down using a band.
*Scale down further with 10 Wide Grip PVC Lat Pulls
*Tempo is 2 second descent, 1 second rest at the bottom, explode up, 2 second hold with chin over the bar.
*25 minute Time Cap
10 DB Snatch R (all on the right)
10 DB Snatch L (all on the left)
15 Strict Toe to Rings
Scaled: Strict Leg Raises on the Rings as high as possible.
2018 10 08