Bradley2019 1:3

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CrossFit Roux 2 – CrossFit

Warm-up

Warm-up (No Measure)

3 Sets – Shoulder Positional Holds + Walk/Crawl Variations + Core

20-30sec Wall Facing HS Hold

10m Goblet Duck Walk

10 Ring body Saw

Strength

Split Squat Strict Press (4/leg; 4/leg/; 3/leg; 3/leg)

*Bottom of a Split Squat (Knee off of the ground)
*If you have troubling stablizing at the bottom of the Split Squat please raise the knee more so you are fully stabilized.

Goblet Cossack Squat (3x 5/side)

https://youtu.be/wrYqfSLWqdE
*As Heavy as possible while still reaching full range of motion. If you look sloppy, reduce the weight please.

Metcon

Metcon (Time)

For Time:

800m Run

30 Hang DB Snatch (15L/15R )

30 DB Single Arm Thrusters (15L/15R)

1:30 Wall-Sit

800m Run

30 Hang DB Cleans (15L/15R)

30 Lunges DB Goblet Hold

1:30 Wall-Sit

800m Run