Thursday

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CrossFit Roux 2 - SculptMetcon (No Measure)Warm-Up (0:00-5:00) 30 Jumping Jacks 10 Scorpions 10 Up and Overs 10 KIpps Strength #1 (5:00-20:00) 10 Single Legged Hip Thrusts 10 Hanging Leg Raises 10 DB Bench Press 10 Cross Body DB RDL AMRAP #1 (20:00-27:00) 200m Row + 5 Push-Ups EMOM #1…

Wednesday

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CrossFit Roux 2 - CrossFitWarm-up (No Measure)400m Run LOF x 2 HIGH KNEES HIGH KICKS / toe touch Spider-Man crawls Lunge with a twist Chicken walkDeadlift (5x5 )TEMOp 0500 5x5 @ 50-60%Metcon (No Measure)3 Rounds 400m run 40/30 Push-Ups 20 T2B 10 Burpees Rest 2 Mins B/T RoundsRx: T2B Scale:…

Tuesday

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CrossFit Roux 2 - GymnasticsWarm-up (No Measure)5min Row/Bike/Run 2min Foam Roll Tight Areas 2x15 Rowers Plank to Pike 2x10 Face Pulls (banded) 2x10 Cossack Squats 2x3 Lateral Single Leg JumpsMetcon (No Measure)Tuck Hold on Bar (10s Hold , 20 s Rest x 5) Ring Support (10s Hold , 20 s…

Tuesday

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CrossFit Roux 2 - Olympic WeightliftingSnatch Push Press + OHS ((5+1) x 3 )Snatch Push Press from BTN + Over Head Squat(5+1) x3 @ 95% of 1RM strict pressPause Back Squat (3x5 )(3 sec pause) 60% of 1RM Back Squat 3x5Jumping Quarter Squat (5x3)5x3 @50% of 1RM back squatShoulder Press…

Tuesday

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CrossFit Roux 2 - CrossFitWarm-up (No Measure)400m Run 3 Rounds 10 Goblet Squats 10 KB DLs 10 Jump Squats 10 Judo-Push-UpsFight Gone Bad (3 Rounds for reps)Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories) 1-minute restHang Squat…