Bradley S8:4 RowFit

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CrossFit Roux 2 – Sculpt

RowFit

Metcon (No Measure)

300m Row

10 T-Spine Rotations/Side

10 Prone Push-ups

200m Row

20 Torso Twists w/ PVC in back Rack

20 Bent Over Torso Twists w/ PVC in Back Rack

100m Row

10 Single Leg RDL’s/leg

10 Jump Squats

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14 Rounds (2:30 Intervals)

250m Row Sprint

20 Double Unders / Slow and High Singles

10 Tall Kneeling Banded Palloff Press

Rest the rest of the Interval.
*Tall Kneeling Banded Palloff Press:

https://youtu.be/X0pHSdfU724

*Alternate side of the Banded Palloff Press w/ minutes.