Thursday

CrossFit Roadhouse – CFRH AT HOME

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Warm-up

Warm-up (No Measure)

2 ROUNDS

25ft. High Knees or :30 High Knees

25ft. Butt Kickers or :30 Butt Kickers

25ft. Walking Groiner or :30 Groiner

10 Scap Push-Ups on Forearms

Workout

Metcon (4 Rounds for time)

EVERY 4:00 x 4 SETS

400m Run

15 Slam Balls

10 Push-Ups

(Score is Time Each Set)

Workout – HOME

Metcon (4 Rounds for time)

EVERY 4:00 x 4 SETS

400m Run*

15 Backpack Ground to Overhead

10 Push-Ups

*Option to do 2:00 of Up-Downs or Burpees

(Score is Time Each Set)

Optional Finisher

Metcon (AMRAP – Reps)

FOR QUALITY

Accumulate 3:00 Hollow Hold*

*Every time you break, 10 DB or Backpack Hammer Curl to Press

(Score is Reps)

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