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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 20 Box Jumps *Rest remainder STATION 2 30 Wall Balls *Rest remainder STATION 3 20 Alt. DB Snatches *Rest remainder STATION 4 50 Double Unders *Rest Remainder

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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 EMOM :40 Max DB Deadlift STATION 2 EMOM :40 Max DB Push Press STATION 3 EMOM :20 Max Cal Bike

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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 1:00 Max Cal Row 1:00 Recovery 1:00 Max Cal Row STATION 2 1:00 Max Double Unders 1:00 Max Lunges 1:00 Max Double Unders STATION 3 1:00 Max Cal Row 1:00 Recovery 1:00 Max Cal Row STATION 4 1:00 Max Double Unders 1:00 Max Lunges 1:00 Max Double Unders

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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 1:00 Plank :30 Mountain Climbers STATION 2 1:00 Bar Hang :30 Ring Rows STATION 3 1:00 Hollow Hold :30 Tuck-Ups STATION 4 1:00 Medball Overhead Hold :30 Wall Balls

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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 AMRAP 6 Double DB Hang Snatch 9 DB Front Squat 12 DB Push Press STATION 2 AMRAP 6 Double DB Hang Snatch 9 DB Front Squat 12 DB Push Press STATION 3 AMRAP 6 Double DB Hang Snatch 9 DB Front Squat 12 DB Push Press

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Saturday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) group!!

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Friday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND :30 Shoulder Taps 5 Push-Up to Pike :20 Pike Hold 10 Alt Groiners 2 ROUND :30 Handstand Hold 10 Up-Downs 10 Box Step Ups 10 DB Deadlifts Skill Warm-up (No Measure) 3 SETS 50′ HS Walk or Quad Crawl 20 Slow Deadbugs -Rest as Needed b/t Sets- (No Measure) Workout Metcon (AMRAP – Rounds and Reps) E4MOM x 16 MINUTES MIN 1-4 – Run 800m MIN 5-8 – AMRAP of… 3 Wall Walk 15 Slam Balls (30/20)|(20/10) -Rest 4:00- E2MOM x 10 MINUTES MIN 1-2 – Run

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Friday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 10 Slam Balls 10 Slam Ball Lunges STATION 2 AMRAP 15 Slam Balls 15 Slam Ball Sit-Ups STATION 3 AMRAP 20 Slam Balls 20 Jumping Jacks STATION 4 AMRAP 30 Slam Balls 30 Mountain Climbers

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Thursday

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 Double Unders :30 Burpees :30 Double Unders STATION 2 :30 Max Cal Bike :30 Recovery :30 Max Cal Bike STATION 3 :30 Single DB Front Squats :30 Squat Hold :30 Single DB Front Squats STATION 4 :30 Max Cal Bike :30 Recovery :30 Max Cal Bike

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Wednesday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 8 Cal Row 8 Jumping Squats STATION 2 AMRAP 10 Sit-Ups 10 Box Jumps STATION 3 AMRAP 12 Cal Row 12 Jumping Squats STATION 4 AMRAP 14 Sit-Ups 14 Box Jumps

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