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RH +30 Build

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 glutes and abs 2 (No Measure) 25 minute emom 3×10 step back SA KB OH LUNGES ALTERNATING 3x 30 seconds sit up single arm DB 3x 10 alternating single leg kb RDL 3x 30 seconds hollow body flutters 3x 10 sumo kettle bell Deadlifts 3x 30 seconds slow bikes 3x 10 DB Heal to toe 3x 30 Wall External Hip Extensions

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RH +30 boxing

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 Boxing (No Measure) Boxing 4 minute Amrap rounds 1 minute break 1. 100 1-2s 50 situps 2. 50 3-4s 10 push ups 3. 100 Freestyle 10 Burpees 4 100 1-2s 20 lunges

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RH+30 Build

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 Build shoulders and tris (No Measure) 25 round EMOM Shoulders-Bis-Tris Seated DB Arnold Press 3×8 DB Bench Press 4×8 Double DB Kick Backs 3×6 Bench Dips 4×10 DB Shrugs 3×10 DB Skull Crushers 3×10 DB flys 4×10

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RH+30 Burn

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 Burn 12 HSW (No Measure) 2 10 minute metcons 2 minutes break 1. 400 m row 5 lunges with DB press L 5 lunges with DB press R * left press is with left leg in lunge position right knee on ground ** then switch 2 minutes break 2. 50 cal row 10 Donkey kicks **sub DB push press if athlete cannot hold weight

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Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (6:00 CAP) 10 Arm Haulers 8 Ring Rows 6 Scap Push-Ups 100m Jog :15 ACTIVE Bar Hang Strength Metcon (Weight) 4 SETS FOR QUALITY* 5 SA KB Upright Row 4 SA KB Swing 3 Hang KB Snatch *Complete all reps on one side, then complete all reps on the other side. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 8 Pull-Ups 10 Hand Release Push-Ups 12 KB Swing (53/35)|(35/26) (Score is Rounds + Reps)

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Friday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 250m Row 5 Inchworms 10 Bird Dogs 10 KB Deadlifts Strength Deadlift (5×5) ON A 15:00 RUNNING CLOCK… 5×5 Deadlift* *Moderate for all sets (Score is Weight) Workout Metcon (Time) 2 ROUNDS FOR TIME 60/50 Cal Row 25 Deadlifts (155/105)|(115/75) (Score is Time) 100 ABMAT (Time) Core For time: • 100 AbMat Situps

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Rh+30 Burn

CrossFit Roadhouse – RH+30 View Public Whiteboard RH30 Burn Test (Distance) 2 rounds 10 MInute Rounds Row to max distance 2 minute Break 10 minutes Row to Max Calories

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RH30 Build

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 Build Back And PC (No Measure) 25 minute EMOM Ring Rows 3×10 Bench Glute extension 3×10 Wide Grip Pull ups 3×10 Alternating Reverse Lunges 3×10 Supinated Pull Ups 3×10 Box Step ups 3×10 S/A DB Bent Over Rows 3×10 Kang Squats 3×10

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RH30 Boxing

CrossFit Roadhouse – RH+30 View Public Whiteboard Boxing 10 minutes #2 (No Measure) 10 minute AMRAP 1 minute each 1. 75 1-2 15 Sit ups 2. 75 1-2s 15 Reverse lunges 3. 75 1-2 15 Supermen 4. 75 1-2 10 DeadBugs 5. 75 1-2 10 Box Steps 2 minute break Boxing: 1. 1, 3,4 high low 2. 1,1,2,3,4 3. 1,2,1,2, 3, 4. 1,2,1,1,4 5. 1 minute break Repeat

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RH + 30 Build

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 Build 1 (Weight) 25 minute EMOM KB Romanian deadlift 3×10 KB around the head 3×10 Ring Rows 3×10 DB Bench Press 3×10 DB Curls 3×10 DB L Raise to External Rotation 3×10 DB Hammer Curls 3×10 DB Bent Over Rows 3×10

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