CrossFit Roux 2 – CrossFit
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
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)
*As Heavy as possible while still reaching full range of motion. If you look sloppy, reduce the weight please.
30 Hang DB Snatch (15L/15R )
30 DB Single Arm Thrusters (15L/15R)
30 Hang DB Cleans (15L/15R)
30 Lunges DB Goblet Hold
2019 01 08