saturday

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CrossFit Roux 2 - SculptMetcon (No Measure)Warm-Up 0-5 100m Run 10 BootStrappers 100m Run 10 Jumping Jacks Amrap 5-17 10 Box Jumps LOF Bear Crawl 10 Push-Ups EMOM 17-32 1.Bicycle Crunches 2/Leg Raises 3.Side Plank (twist) 4.Superman 5.Side Plank (twist) Endurance 32-40 500m Row 200m Run Cool Down 40-45 Yoga…

FBB

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CrossFit Roux 2 - Functional Body BuildingWarm-up5 Sets Not For Time 5 Single Arm KB Z Press 15sec Star Plank/side 20sec Psoas March https://youtu.be/cmgOzyvrizUStrengthBehind the neck press (*Seated: 4 x 6 (build every set))Dumbbell Bench Press (Glute Bridge: 3 x 8 (2 seconds down))(Semi Supinated Grip)https://youtu.be/_VzgZZefaqQRing Row Hold (3 x…

friday

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CrossFit Roux 2 - SculptMetcon (No Measure)Warm-Up 0-5 500m Row 10 Burpees 10 Air Squats Emom 5-15 1.Bulgarian Split Squats 2.Z press 3.DB DL 4.Shot Guns 5. Leg Lifts Tabata 15-19 Hollowbody hold Strength 19-29 10 Lateral Raises 10 Front Raises 10 Reverse Flys Amrap 29-40 10 Cal. Row 10…

Friday

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CrossFit Roux 2 - CrossFitWarm-up (No Measure)400m Run 20 Banded Good Mornings 20 Banded Star Side Steps 20 Scorpions 20 Up&Overs 20 Supermans 20 Leg RaisesDeadlift (3x8 (55-65%))-Then- Bulgarian Split Squats 3x10 each legMetcon (Time)Chipper 400m Run 10 Overhead Squat 200m Run 10 Burpee BJ 200m Run 10 Power Snathes…

thursday

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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 Chipper 5-35 600m Run 100 Singles 80 Goblet Squats 60 Mountain Climbers 40 Thrusters 20 Ring Rows Core 35-40 20 V-Ups 10 Chopping Wood Cool Down 40-45 200m Run Foam Roll (for…