Thursday

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CrossFit Roux 2 - SculptMetcon (No Measure)Warm-Up 0-5 200m Run 10 PVC pass throughs 10 Around The World 10 Down-Ups Amrap 5-13 10 Banded Side Pulls + 10 Banded Push-Outs + 10 High Steps Tabata 13-17 Hollow Body Strength 17-27 10 Bulgarian Split Squat 10 DB Cross Body RDL 10…

Thursday

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CrossFit Roux 2 - CrossFitWarm-up (No Measure)500m Row Slow Pace LOF : High Knees High Kicks to Toe Touch Butt Kicks Bear Crawls Single Leg Broad JumpMetcon (Time)10 Rounds 200m Sprints (row) Rest 1:00record slowest 200mMetcon (Time)2 Rounds 10 Snatches 12 BFB -then- 2 Rounds 10 Snatches 12 BFBRx: 135/95…

Wednesday

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CrossFit Roux 2 - SculptMetcon (No Measure)Warm-Up 0-5 40 Mountain Climbs 30 Jumping JAcks 20 Sit-Ups 10 Push-Ups Amrap 5-15 Row 200 + 10 DB Thrusters Tabata 15-19 Russian Twist Strength 19-29 10 Lateral Raises 10 Frontal Raises 10 Reverse Flys Amrap 29-40 5 Cal. Row + 200m Run Cool-Down…

Wednesday

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CrossFit Roux 2 - CrossFitWarm-up (No Measure)40 Jumping Jacks 10 I-Y-T (5's/2.5's) 20 Thoracic Rotations 10 ea. Single Arm Press w/ KB on knee Rhomboid Stretch 45 sec each arm 10 Cuban Press Empty Bar Jerk Practice (BTN)Behind The Neck Jerk (7x3)(40/45/50/55/60/60/60%) of best jerk overhead Superset with Bent over…

Tuesday

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CrossFit Roux 2 - CrossFitWarm-up (No Measure)400m Run 20 Banded Good mornings 20 Banded Side Steps 20 Cossack Squats 10 Jump Tucks 10 Scorpions 10 Up and Overs3 Position Clean (4x1 )(Above the knee/ Below the knee/ from ground)(40/50/60/75%)Helen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53#…

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)400m Run 20 Russian KBS 20 Goblet Squats 20 Cossacks 20 Scorpions 20 Up&Overs 20 Jump LungeBack 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…