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…

Monday

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CrossFit Roux 2 - GymnasticsWarm-up (No Measure)Level 2 Workout1 (No Measure)4 x 15 Low Amplitude Ring Swings 4 x 15 Beginner Lunge To handstand drills 4 x Max Strict T2BRing swings : With Straight legs / Feet Together / Rings turn out in the arch / Neutral grip in the…

Monday

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CrossFit Roux 2 - SculptMetcon (No Measure)Warm-Up 200m Run 10 PVC pass throughs 10 Around The World 10 Down-Ups 4 Rounds 5:00/1:00 Rest 20 KB DL 15 Cal. Row 10 Burpee No Push-Up 10Min Cap 400m Farmers Carry With Remaining Time Perform Max DeaBugs Core Tabata Hollow Body Holds CoolDown…

Monday

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CrossFit Roux 2 - CrossFitWarm-up (No Measure)200m Run w/ PVC Overhead 20 PVC Pass Thrus 20 PVC ATW 20 PVC OHS 20 Scorpions 20 Up&Overs 20 T-Spine Rot.BRO : Metcon (No Measure)Lateral Raises 4 x 10-12 Front Raise & Upright Barbell Row (Superset) 3 x 10-12Metcon (Time)FOR TIME 21 HSPUs…

Endurance

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CrossFit Roux 2 - EnduranceWarm-up400m Jog Leg swings x 10 per leg each direction 1/2 Lof Inchworm 1/2 Lof Hamstring Walk 500m rowMetconEndurance 4 (Time)800m Run 20 Wall-Balls 200m Row 600m Run 30 Wall-Balls 300m Row 400m Run 40 Wall-Balls 400m Row 800m Run 20 Air Squats /2/00m Row 600m…

FBB

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CrossFit Roux 2 - Functional Body BuildingWarm-up3 Sets 5 Seated Box Jump Tall 5 No Push-up Burpees 10 Half Kneeling DB Strict Press/armStrengthPush Jerk (2sec pause in dip + 2sec Pause in catch; 5,5,5,5; )Dumbbell Bench Press (4141; 6reps rest 30sec x 3 sets)(Semi Supinated Grip)4 seconds down / 4…

Saturday

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CrossFit Roux 2 - SculptMetcon (No Measure)Sports Day Warm-Up 400m Run 10 Push-Ups 200m Run Backwards 10 Air Squats STATIONS 4 Mins Each Station / 1 Min of Rest Btw Each Ladder Drills (Station 1) Lateral Jumps Lateral Two Hands Jump in Jump Out Lateral One Hand Running Drills (Station…

Friday

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CrossFit Roux 2 - SculptMetcon (No Measure)(0:00-5:00) Warm-Up 400m Row 10 Cossack Squats 10 Scorpions 10 Up and Overs (5:00-15:00) 15 EMOM Shoot Throughs Hollow Body Rock Leg Raises Russian Twist V-Ups (15:00-20:00) AMRAP 10 Tricep Kick Back 10 DB Curls 10 Lat Pull Downs (20:00-23:00) AMRAP Floor Banded Runs…