Saturday

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CrossFit Roux 2 - SculptMetcon (No Measure)Warm-Up 200m Run 10 Moutian Climbers 10 Jumping Jacks 10 Squat Jumps Death Race (6Min Cap) 5 Rounds 15/10 Cal. Row 10 Burpees Tabata 8 Rounds 20s/10s Rest Med Ball Twist Toss ( to wall) Banded Rig Run 6 Rounds 30s/1:00 Rest Touch the…

Friday

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CrossFit Roux 2 - CrossFitWarm-up (No Measure)2 Shuttle Runs w/ turn & burpee at each line LoF: High Knees Butt Kicks High Kick/Toe Touch Backwards Lunge w/ reach to sky Pivoting Cossacks Inch Worm w/ Prone Push upBack Squat (5x10 )5x10 all @ 50%Metcon (No Measure)20 AMRAP 400m Run/500m Row…

Friday

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CrossFit Roux 2 - SculptMetcon (No Measure)Warm-Up 30s Singles 30s Jumping JAcks 30s Air Squats 30s Push-Ups KB Complex 10 x 90s 10 KBS Swings 8 Goblet Squats 3/3 KB Press Alternating Tabata x 8 Minutes: DB Squats Single Unders 15min Cap 21-15-9 DB Thursters Sit-Ups 200m Run Cool Down…

Thursday

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CrossFit Roux 2 - CrossFitWarm-up (No Measure)200m Run 200m Run Bakwards 20 Leg Swings Bulldog Complex 5 Each Direction 20 Jumping Lunges 20 Pass Thoughs Teach KB Snatch 20 Single Arm KB Swings Each 20 Single Arm KB Swings Each (pull to Forehead) 20 Single Arm KB Snatch Each (Pull…

Thursday

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CrossFit Roux 2 - SculptMetcon (No Measure)Warm-Up (0:00-5:00) 30 Jumping Jacks 10 Scorpions 10 Up and Overs 10 KIpps Strength #1 (5:00-20:00) 10 Single Legged Hip Thrusts 10 Hanging Leg Raises 10 DB Bench Press 10 Cross Body DB RDL AMRAP #1 (20:00-27:00) 200m Row + 5 Push-Ups EMOM #1…

Tuesday

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CrossFit Roux 2 - GymnasticsWarm-up (No Measure)5min Row/Bike/Run 2min Foam Roll Tight Areas 2x15 Rowers Plank to Pike 2x10 Face Pulls (banded) 2x10 Cossack Squats 2x3 Lateral Single Leg JumpsMetcon (No Measure)Tuck Hold on Bar (10s Hold , 20 s Rest x 5) Ring Support (10s Hold , 20 s…

Wednesday

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CrossFit Roux 2 - CrossFitWarm-up (No Measure)400m Run LOF x 2 HIGH KNEES HIGH KICKS / toe touch Spider-Man crawls Lunge with a twist Chicken walkDeadlift (5x5 )TEMPO 5s Decent 5x5 @ 50-60%Metcon (No Measure)3 Rounds 400m run 40/30 Push-Ups 20 T2B 10 Burpees Rest 2 Mins B/T RoundsRx: T2B…