Wednesday

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CrossFit Roux 2 - CrossFitWarm-up (No Measure)2 Rounds: 25 Heavy Russian KBS 10 No Push Up Burpees 10 Scorpions 10 Boot Strappers 10 SupermansSumo Deadlift (5x5 @ 75%)Metcon (Time)5 Rounds 10 Front Squats 15 Toes to Bar 150m RunRx: 155/105 T2B Scale / Buddy : Any Weight Knee Raises

Tuesday

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CrossFit Roux 2 - SculptMetcon (No Measure)Warm-Up (0:00-5:00) 400m Run 20 Leg Swings 20 Thoracic Rotations 10 Boot Strappers Strength #1 (5:00-15:00) AMRAP (rounds) 10 Bulgarian Split Squats 10 DB Row ( parallettes ) 10 Leg raises AMRAP #1 ( 15:00- 27:00) Roux run + 10 KBS + 10 Mountain…

Tuesday

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CrossFit Roux 2 - CrossFitWarm-up (No Measure)2 Roux Runs LOF: High Knees Butt Kicks 1/2 inchworm(+ 3 pushups); 1/2 chicken walk 20 Cossacks 10 Prone Push-Ups 10 Strict or Scap Pull-Ups Thrusters Warm-Up 5 Strict Press 5 Push Press 5 Font Squats 5 Thrusters (2 second decent400m Run (Time)Max Effort…

monday

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CrossFit Roux 2 - SculptMetcon (No Measure)Warm-Up 250m Row (Arms) 5 Burpees (No Push-Up) 250m Row 5 Burpees\ 4 Rounds 15min Cap 5 Banded Pull-Ups 5 Dips 5 Tuck Ups 10 Quadruped Hip Extension 20min AMRAP 1 Roux Run 20 Wall DeadBugs 30s Star Plank (Each Side ) Tabata 8…

Monday

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CrossFit Roux 2 - CrossFitWarm-up (No Measure)2 Roux Runs LoF: High Knees Butt Kicks High Hicks w/ Toe Touch Lunge w/ Twist Spider Man Crawls High Skips Burgener's - CleanClean10 Mins to build to a heavyClean (10 EMOM x 5 @ 70% )Metcon (Time)Team of 2 (Split up as needed)…

Bayou Beatdown

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CrossFit Roux 2 - EnduranceWarm-upEnduranceMetcon (Time)16 Rounds; Every Round ends with a Roux Run (:30 rest after each round) 1-4) 8 Medball Burpee Thruster 5-8) 50 DU's or Slow Singles 9-12) 10/8 Cal Row; 5/3 Cal Arms 13-16) 10/8 Cal BikeCoreBGF Complete Core w/ Medball (No Measure)15 Med-ball Deck Squat…

FBB

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CrossFit Roux 2 - Functional Body BuildingWarm-up2 Rounds: Roux Run LOF Quadruped Crawl 10 Ring Rows (Slow)Strength WorkStrict Press from a 1/2 Kneeling Position (4 x 4/leg (Build each set))Metcon (Weight)Dumbbell Complex: 3x 4 Shoulder to OH 4 Bent Over Row 4 Shoulder to OH 4 Bent Over Row w/…