Bradley2019 1:2

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CrossFit Roux 2 – CrossFit

Warm-up

Warm-up (No Measure)

3 Sets – Hip Speed + Scapular Prep + Jumping Mechanics

5x Dumbbell Box Jump (be safe here)

5x 1/2Turkish Get Ups/side

10 Dumbbell Upright Row/arm
DB Box Jump:

https://youtu.be/8xPAWqwb2vk

1/2 Turkish Get-up:

https://youtu.be/8nvR3LUgD7A

DB Upright Row:

https://youtu.be/kSrITY6J7qo

Strength

Metcon (No Measure)

3 Sets Not For Time

6x Single Arm Ring Row/arm

8-10x Strict Dips (^ w/ Ring)

6-8x Lean Away Strict Ring Pull Ups
Lean Away Strict Ring Pull-ups:

https://youtu.be/wtohxjjdQzw

Metcon (4 Rounds for weight)

4RNFT

:30 Double Unders

5 Power Cleans Touch and Go (Build each set)

Rest 1:30

Metcon

Metcon (Time)

21-15-9

Burpee Box Jumps (24/20)

Push Press (115/75)