Tuesday

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CrossFit Roux 2 - CrossFitWarm-up (No Measure)2 Roux Runs LOF: High Knees Butt Kicks 1/2 inchworm(+ 3 pushups); 1/2 chicken walk 20 Cossacks 10 Prone Push-Ups 10 Strict or Scap Pull-Ups Thrusters Warm-Up 5 Strict Press 5 Push Press 5 Font Squats 5 Thrusters (2 second decent400m Run (Time)Max Effort…

monday

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CrossFit Roux 2 - SculptMetcon (No Measure)Warm-Up 250m Row (Arms) 5 Burpees (No Push-Up) 250m Row 5 Burpees\ 4 Rounds 15min Cap 5 Banded Pull-Ups 5 Dips 5 Tuck Ups 10 Quadruped Hip Extension 20min AMRAP 1 Roux Run 20 Wall DeadBugs 30s Star Plank (Each Side ) Tabata 8…

Monday

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CrossFit Roux 2 - CrossFitWarm-up (No Measure)2 Roux Runs LoF: High Knees Butt Kicks High Hicks w/ Toe Touch Lunge w/ Twist Spider Man Crawls High Skips Burgener's - CleanClean10 Mins to build to a heavyClean (10 EMOM x 5 @ 70% )Metcon (Time)Team of 2 (Split up as needed)…

Bayou Beatdown

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CrossFit Roux 2 - EnduranceWarm-upEnduranceMetcon (Time)16 Rounds; Every Round ends with a Roux Run (:30 rest after each round) 1-4) 8 Medball Burpee Thruster 5-8) 50 DU's or Slow Singles 9-12) 10/8 Cal Row; 5/3 Cal Arms 13-16) 10/8 Cal BikeCoreBGF Complete Core w/ Medball (No Measure)15 Med-ball Deck Squat…

FBB

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CrossFit Roux 2 - Functional Body BuildingWarm-up2 Rounds: Roux Run LOF Quadruped Crawl 10 Ring Rows (Slow)Strength WorkStrict Press from a 1/2 Kneeling Position (4 x 4/leg (Build each set))Metcon (Weight)Dumbbell Complex: 3x 4 Shoulder to OH 4 Bent Over Row 4 Shoulder to OH 4 Bent Over Row w/…

Friday

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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 10 Wall Balls 5 Push-Ups…

Friday

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CrossFit Roux 2 - CrossFitWarm-up (No Measure)2 Roux Runs 20 PVC Pass Thrus 20 PVC OHS 20 PVC ATW 10 Scap Push Ups 10 Scap Pull Ups 10 ScorpionsMetcon (No Measure)Strength DB Front Rack Lateral Squats 4x10 (5 each side) Ring Push Ups 4x10 2 second eccentric, 2 second pause…