Thursday

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CrossFit Roux 2 - SculptMetcon (No Measure)Warm-Up 20 Banded Good Mornings 20 Banded Side Steps 20 Up and Overs 20 Scorpions Core (5 Min Cap) 100 Sit Ups For Time *with remaining time preform a hollow body* 21-15-9 (15 Min Cap) DB Front Squat Burpee Over DB *With Remaining time…

Friday

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CrossFit Roux 2 - CrossFitWarm-up (No Measure)400m Run 20 KBS 10 KB SLRDL 10 Goblet Cossacks Bulldog Complex (5 ea. dir./leg) 10 Prone Push Ups 10 T-Spine RotationsDeficit Deadlifts (RDL) (4x10)2in Deficit (25lb Plate)4x10 @ 40-50% or 1RM DLMetcon (Time)10-9-8-7-6-5-4-3-2-1 DB Floor Press Strict Pull-Ups 200m RunRx: 50/35 Scale :…

Thursday

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CrossFit Roux 2 - CrossFitWarm-up (No Measure)40 Jumping Jacks 30 Mountain climbs 20 Bootstrappers 20 Scorpions 20 Up and Overs Empty Bar WARM-Up 3 Rounds 10 Good Mornings 10 Back Squats ( 2s Pause at the Bottom)Bring Sally Up (Back Squat) (No Measure)135/95Metcon (Time)For Time 20 Power Snatches 20 Burpees…

Wedneday

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CrossFit Roux 2 - SculptMetcon (No Measure)(0:00-5:00) Warm-Up 400m Run 20 Side Lunges 20 Bootstrappers (5:00-10:00) AMRAP 100m Run + 10KBs + 100m Run + 15 KBs…. Etc (10:00-20:00) 10 EMOM Single Leg DL (left) Single Leg DL (right) Single Arm Press (R) Single Arm Press (L) Sit-Ups (20:00-28:00) AMRAP…

Wednesday

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CrossFit Roux 2 - CrossFitWarm-up (No Measure)200 m Run LoF: High Knees Butt Kicks High Kicks to Toe Touch Spider Man Crawl Inch Worms Pivoting Cossacks 200 m RunMetcon (Time)Strong Man Grace 30 Sandbag Cleans For TimeRx : 100/80 Scale: 80/60Metcon (Time)5 Rounds: 5/5 KB Deadlifts 5/5 KB Hang Cleans…