Bradley 1:4

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CrossFit Roux 2 – CrossFit


Plank to downward dog 10 reps

Plank to single arm reach opp foot 5 each side

Worlds greatest stretch (t spine rotation) 7 each side

5 bridges in crab crawl position

5 forward bear crawl steps each side

5 backward bear crawls each side

5 squats 3 second pause at bottom

5 front to back lunges with overhead reach each side

End with 5 burpees


Metcon (No Measure)

40min EMOM:

1) Banded Tricep Pulldowns (Max in :30)/ :30 Max Mountain Climbers

2) 5 Strict Ring Dips & 8 Push-ups

3) 2 x LOF Front Rack Carry w/ KB’s (Heavy) / 5 Burpees

4) :20 Supinated Grip Chin Over the Bar Hang / :20 Lateral Jumps Over DB

5) Tall Kneeling Banded Pallof Press for :40, alternating sides with minutes

Each Movement will be done 4 minutes in a row before moving onto the next movement. After all 5 movements are completed, you will cycle back through all 5 movements, 4 times consecutively each.

#2 may be modified with Bar Dips, Box Dips, or Parallette Dips

#4 may be modified with a dead hang for max time (nothing longer than :40)