Tuesday

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CrossFit Roux 2 - CrossFitWarm-up (No Measure)Grab a PVC Pipe/ 5/2lb plates / Long Green Banded 400m Run 20 Pass Through 20 Around The Worlds 20 Face Pulls 10 YTWs 10 Internal/External rotation rotator cuff -burgener warm up-Shoulder Press (4 X MAX)4 x max Of you Overall 1RM Jerk (we…

Monday

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CrossFit Roux 2 - SculptMetcon (No Measure)(0:00-5:00) Warm-Up 300m Row 5 Burpee No Push-Up 200m Row 5 Burpee No Push-Up 100m Row (5:00-12:00) AMRAP 10 KB Deadlift 5 Scap Pull-Ups 10 Air Squats (12:00-20:00) AMRAP 100m Row LOFx2 Side Shuffle 10 Sit Ups (20:00-30:00) AMRAP 10 Z Press 10 Step-Ups…

Monday

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CrossFit Roux 2 - GymnasticsWarm-up (No Measure)5min Row/Bike/Run 2min Foam Roll Tight Areas 2x20 High Plank Knee Pull 2x10 Face Pulls (banded) 2x10 Cossack Squats 2x3 Lateral Single Leg JumpsLevel 1 Workout 1 Gymnastics (3 Rounds for reps)Preform Movements below in a EMOM 15 1. Kipps x 15 2. Headstand…

Monday

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CrossFit Roux 2 - CrossFitWarm-up (No Measure)400m Run 10 Jump Lunge 10 Bootstrappers 10 Hip Abducts/ side w/ short band 20 Cossacks 20 Scorpions 20 Up & Overs Clean Pull W/U (empty bar): 10 Good Mornings 10 Hang Clean Pulls 10 Front Squats 5 reps @ 68%, 78%, 92%Clean Pull…

July FBB

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CrossFit Roux 2 - Functional Body BuildingWarm-upMetcon (No Measure)3 Sets Quadruped Crawl LOF 40 DU's / 80 Single Unders 30sec Side Plank/side 8 Burpees rest 1minStrengthSingle Arm DB Incline Bench (8-8-6-6-4 / arm )Increase weight with each rep scheme change. (8, 6, 4) Superset w/Archer Ring Rows (5 x 10/arm)Strength…

Endurance.

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CrossFit Roux 2 - EnduranceWarm-upMetcon100m Row (Time)100m Row5 Rounds to hit your fastest 100m Row Time.Endurance 3 (KB & Running) (Time)400m Run 25 KB Swings 32/24kg (Heaviest) 50 KB Swings 24/16kg (Lighter) 75 KB Swings 16/12kg( Lightest) 1 Mile RunCoreCore Row (No Measure)20 DB Sit-ups 30 Ab Choppers 30 Skullers…

July.

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CrossFit Roux 2 - CrossFitWarm-up20 Jumping Jacks 10 x 1/2 Kneeling Single Arm Press/arm 20 Reverse Snow Angels 20 Jumping Jacks 10 x 1/2 Kneeling Single Arm Press / arm 20 Supermans 20 Jumping Jacks 10 x 1/2 Kneeling Single Arm Press /arm 20 Good Mornings 20 Jumping Jacks 10…

Friday

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CrossFit Roux 2 - SculptMetcon (No Measure)Warm-Up (0:00-5:00) 400m Run 20 Cossack Squat 5 Burpee No Push-Ups Tataba (5:00-9:00) Banded Hip Thrusters Strength (9:00-19:00) 10 DB Squats 10 Donkey Kicks 10 Dips (box) EMOM (19:00-29:00) Air Squats KB Press Sit-Ups KB Deadlift Push-Ups AMRAP (29:00-40:00) 15 Goblet Squats + 10…

Friday

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CrossFit Roux 2 - CrossFitWarm-up (No Measure)200m Run 25 Sit Ups 20 Heavy Russian KBS 15 Goblet Squats 20 KB SLDL 10/side Hip Abducts with Short Band Deadlift w/u: 8 reps @55% 6 reps @65% 2x3 reps @75%Deadlift (3x1 )All 75-85%Metcon (Time)5 Rounds 12 Snatch Grip DL 9 Hang Power…