Roux

Roux

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

400m jog

3 rounds, each partner

w/partner

50′ banded partner drag

*one partner will put a green band around their waist whilst the other partner will hold the band creating tension while the first partner pulls them 50′

3 rounds, each partner

w/partner

50′ banded partner side shuffle

*one partner will put a green band around their waist whilst the other partner will hold the band creating tension while the first partner pulls them 50′

50′ high kick-pick up golf ball pickup

Metcon (No Measure)

Every 3min on the min for 15

6 ring dips

:45sec ring hold

*ring dips should start fully extended in the arms, lower yourself down until the hands are level with the chest.

*Scaled ring dips will be the same except the athlete is allowed to put their toes on the ground trying to not put much weight on them for support.

Metcon (AMRAP – Reps)

Roux

10 rounds

in 2min intervals

150m row, sprint

10 Russian kettlebell swings 53/35

10 burpees, no push-up

*This should be about 85% effort. Use the last 30sec in each round to recover and get back to a rower.

Score is fewest burpees in a given round

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