Monday

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CrossFit Roux 2 - SculptMetcon (No Measure)Warm-Up 0-5 300m Row 5 Burpee No Push-Up 200m Row 5 Burpee No Push-Up 100m Row EMOM 5-15 1.Bicycle Crunches 2/Leg Raises 3.Side Plank (twist) 4.Superman 5.Side Plank (twist) Tabata 15-19 Mountain Climbers Strength 19-29 10 Knee Raises 10 Dips 10 Banded Rows Tabata…

monday

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CrossFit Roux 2 - CrossFitWarm-up (No Measure)Back Squat (6x8)40/50/60/65/60/75%Metcon (AMRAP - Rounds and Reps)14 AMRAP 30 Air Squats 200m Run 10 HSPU 5 DB Snatches (Right) 5 DB Snatches (Left)Rx: 50/35 Scale : 35/25 Push-UpCore : Metcon (No Measure)3x10 Hanging Leg Raises 4x10 Chopping Wood (high to low)

FBB

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CrossFit Roux 2 - Functional Body BuildingWarm-up4 Sets Not For Time 5 Half Kneeling Single Arm Bottom Up KB Press/arm 20sec DB Side Plank (hold DB in top arm) 30sec Dead Bug *Move with purpose and focus - build a little weight on your pressStrength2 + 1 Muscle Snatch (5…

Saturday

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CrossFit Roux 2 - SculptMetcon (No Measure)(0:00-5:00) Warm Up 400m Run 20 Up & Overs 20 Scorpions 10 Pass throughs (5:00-12:00) Amrap 10 Plyo Push-Ups + 10 Step-Ups + 200m Run (12:00-20:00) Amrap 200m Row + 10 Kbs + 10 Sit-Ups (20:00-24:00) Tabata Chopping Wood (24:00-34:00) EMOM 10 Air Squats…

Friday

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CrossFit Roux 2 - SculptMetcon (No Measure)Warm-Up (0:00-5:00) 400m Run 10 PvC Pass Throughs 10 PvC Up Downs 10 OHS Strength #1 (5:00-15:00) 10 Lateral Raises 10 Tri Kick Back 10 Frontal Raises 10 Skull Crushers TABATA #1 (15:00-19:00) TRX Mountain Climbers AMRAP #1 (19:00-26:00) 10 Cal. Row 10 DB…

Friday

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CrossFit Roux 2 - CrossFitWarm-up (No Measure)2 Shuttle Run w/ 2 Burpees at each line Then: 2 Rounds 10 Cossacks 10 Scorpions 10 Squats w/ banded abduction 10 Lateral One Legged Jumps 10 Glute BridgesBack Squat (5x10)BuildMetcon (AMRAP - Reps)20 AMRAP 400m Run 20/14 Cal. Row 2 Rounds of CindyRx:…