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Saturday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 250m Row 10 Hollow Rocks 10 DB Lunges STATION 2 AMRAP 15/12 Cal Bike 10 Ring Rows 10 DB DL STATION 3 AMRAP 20 Double Unders 10 Med Ball Cleans 10 DB Strict Press

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Friday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Warm-up Warm-up (No Measure) 100m run Then… AMRAP 5:00 5/5 DB Deadlift 5/5 DB Push Press 5 Up-Down Step Up Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 10 Alt. DB Clean & Jerk 5 Burpee Box Jump Over 200m Run (Score is Rounds + Reps) Workout – HOME Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 10 Backpack Ground to Overhead 5 Burpee Over Backpack 200m Run (Score is Rounds + Reps) Optional Finisher Metcon (No Measure) 2-3 SETS 2:00 Plank Hold* 20 Feet Together

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Friday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 3 Rounds 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 Max DB Push Press STATION 2 Max Box Jump STATION 3 Max Cal Row STATION 4 Max KB SDHP

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Thursday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 1:00 Bike 10 Groiners 10 Reverse Lunges 10 Forward Lunges 1 ROUND 1:00 BIKE 20 Mountain Climbers 10/10 Split Squats 10 Alt Cossack Squats Workout Metcon (Time) FOR TIME 40-30-20-10 Alt. Jumping Lunges Cal. Bike Mountain Climbers* *Opposite knee to opposite elbow (Score is Time) Workout – HOME Metcon (Time) FOR TIME 40-30-20-10 Alt. Jumping Lunges Backpack Floor Press Mountain Climbers* *Opposite knee to opposite elbow (Score is Time)

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Thursday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 :20 Work, :10 Rest Hollow Hold STATION 2 :20 Work, :10 Rest DB Bent Over Row STATION 3 :20 Work, :10 Rest DB Front Squat

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Wednesday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10 SLOW Arm Haulers 8 Bootstrappers 6 Push-Up to Pike 4/4 Single Arm Suitcase Deadlift Into … 2 ROUNDS (refer to teaching section) 10 Cal. Row 5 DBL DB or KB Deadlifts :30/:30 Single Arm Overhead Hold* *In the second round, perform a :30 Double DB or KB Overhead Hold Workout Metcon (Time) 5 ROUNDS FOR TIME 25/20 Cal. Row 15 DBL DB or KB Suitcase Deadlifts 1:00 DBL DB or KB Overhead Hold -18:00 Had Cap- (Score is Time) Workout – HOME Metcon (Time)

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Wednesday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 EMOM :40 Max Push-Ups STATION 2 EMOM :40 Max Ring Rows STATION 3 EMOM :40 Max Cal Row STATION 4 EMOM :40 Max Double Unders

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Tuesday

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :50 Single-Unders MIN 2 – :50 Alt. Step-Ups MIN 3 – :50 Plank Hold (:25 in a tall plank; :25 on forearms)* *In the second round, switch to alt. Plank rotations Workout Metcon (5 Rounds for reps) EMOM x 15 MINUTES MIN 1 – :50 MAX Double-Unders MIN 2 – :50 MAX DB Suitcase Alt. Step-Ups MIN 3 – :50 MAX Plank Rotations 1 Round = 3:00 Rotation (Score is Total Reps Each Round) Workout – HOME Metcon (5 Rounds

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Tuesday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 30 DB Thrusters 30 V-Ups Rest Remainder STATION 2 30 DBL DB Swings 30 Sit-Ups Rest Remainder STATION 3 40 DB Lunges 40 Russian Twists (R+L=1) Rest Remainder STATION 4 40 Alt DB Snatch 40 Mountain Climbers Rest Remainder

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Sunday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 EMOM 15/12 Cal Row STATION 2 EMOM 12/10 Cal Bike STATION 3 EMOM 15 Burpees

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