Saturday

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CrossFit Roux 2 - SculptMetcon (No Measure)Warm-Up 0-5 Roux Run 10 BootStrappers Roux Run 10 Jumping Jacks Booty Pump 3 Rounds 10 Single Leg KB Romanian Deadlift Single Arm Kettlebell Rack Lateral Band Walk 10 Ft down and back 10 Jane Fonda (Each Side) Tabata 10 Rounds 20/10s Rest DeadBug…

Friday

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CrossFit Roux 2 - CrossFitWarm-up (No Measure)Grab 15/10# Plate and: 1 Roux Run w/ plate over head 10 Lunges w/ a plate raise 10 GTOH w/ Plate 10 Cossacks w/ plate in front of face 10 Plate BurpeesMetcon (No Measure)4 Rounds 10 DB Floor Press (W Glute Bridge) 10 Pendlay…

RowFit

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CrossFit Roux 2 - RowfitRowFitMetcon (No Measure)4 x 200m (:30 Rest in between) Increase pace/500m by :10 each round. (Start wisely) Then 5 Rounds: :30 Max Meters :10 Rest :30 Max Push Ups :10 Rest :30 Max Meters :10 Rest Then Calorie Pyramid by min 4/3 8/6 12/9 16/12 20/15…

Thursday

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CrossFit Roux 2 - CrossFitWarm-up (No Measure)4 Roux Runs 10 Kipps 20 Banded Good Mornings 20 Banded Side Steps 20 Kneeling DB Press (10 each) 20 Scorpions 20 Up and OversMetcon (AMRAP - Rounds)Gymnastics 10 EMOM Even :10 Pull-Ups Odd : 10 PistolsRx+ C2B Rx: Reg Scale: 5 Bandd Pull-Ups…

Wednesday

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CrossFit Roux 2 - SculptMetcon (No Measure)Warm-Up (0:00-5:00) 500m Row 10 Burpees 10 Ar Squats Tabata #1 (5:00-9:00) Goblet Squat To Press Out Strength #1 (9:00-19:00) 10 Ring Rows 10 KB Front Squats 10 Lift Overs a KB 10 Standing Banded Row (upright) AMRAP #1 (19:00-27:00) Roux run + 10…

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…