Bradley 1:3

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CrossFit Roux 2 – CrossFit

Warm-up

*12 minute allowance for Circle plus warm up. Actual Warm up shouldn’t take longer than 7 minutes. = 5 minutes to do names and favorite workout shoes?

* Class news and notes are listed above.

Metcon (No Measure)

2 Roux Runs

then:

6 x :20 second sprints on the Rower with :20 Rest.

Strength

*18 minute allowance.

Segmented Snatch Grip Deadlift (5-5-5)

Build with each set.

* 2 second pause at 1″ off of the ground, below the knee, above the knee

* 1:30 rest between sets.

Single Leg RDL (3 x 8/leg w/ DB)

* The leg that goes back is the same side of the hand that has the dumbbell in it.

* 1 minute rest between sets.

Metcon

*Please start with 25 minutes left in class and give a 20 minute time cap.

Metcon (No Measure)

3 Rounds:

LOPL Sled Push x 2 (Holding Straps with arms locked in in front of body; sled is behind the body)

500m Row

30 Heavy KB Swings