Bradley S1:4

By: 0

CrossFit Roux 2 – Sculpt

Metcon

Metcon (No Measure)

9min EMOM

1) :40 of Jumping Jacks / :20 Rest

2) :40 of Quadruped Shoulder Taps (https://youtu.be/EdUBqTDL-Zw)

3) :40 Low Plank Hold (Forearms)

12min AMRAP (9:00-21:00)

20 Box Step-ups

10 Renegade Rows

20 Medball Oblique Twists while in Wall-Sit (touch medball to wall with arms extended with each twist)

12min EMOM (21:00-33:00)

1) :40 Slow Mountain Climbers w/ Feet in the Rings

2) :40 Rope Drills

3) :40 Push-ups

4) :40 DB SeeSaw Bent Over Row

*Coaching Note: Start 3-4 people at every station (only 4 ropes)

9min AMRAP (33:00 – 42:00)

30 Lateral Jumps (over anything challenging)

20 KB Wood Chop (10 L / 10 R) https://youtu.be/ewtFAK26Xd8

10 Leg-ups w/ KB Hold above chest