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RH 30 Build

CrossFit Roadhouse – RH+30 View Public Whiteboard Bis Back RH30 (Weight) 25 rounds: S/A DB ROW 3×10 Bent Over Row 3×12 Wide Grip Assisted Pull Up 3×8 Barbell Curls 3×8 Hammer Curls 3×12 Dumbbell Curls 4×8 Supinated Grip Assisted Pull Ups 2 x max

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Rh30 Burn

CrossFit Roadhouse – RH+30 View Public Whiteboard Rh30 burn plylo (No Measure) 2 round 10 minutes each 2 minutes break Round 1 AMRAP 200 m row 10 Pushup toe touches 10 split bench Romanian deadlifts right 10 split bench Romanian deadlifts left 2 minutes break Round 2 AMRAP 30 cal row 10 Assisted pull ups 10 wall Assisted handstands/ 5 sec hold dumbbell press

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Rh30 Burn

CrossFit Roadhouse – RH+30 View Public Whiteboard Rh30 burn plylo (No Measure) 2 round 10 minutes each 2 minutes break Round 1 AMRAP 200 m row 10 Pushup toe touches 10 split bench Romanian deadlifts right 10 split bench Romanian deadlifts left 2 minutes break Round 2 AMRAP 30 cal row 10 Assisted pull ups 10 wall Assisted handstands/ 5 sec hold dumbbell press

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Friday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) AMRAP x 6 MINUTES 8 Scap Push-Ups 8/8 Slow Split Squats 8 Single DB BOR 8/8 SA DB Strict Press Strength Metcon (Weight) 5 SETS FOR QUALITY 10/10 SA DB Incline Bench Press 1:00 Ring Body Saw *Keep weight moderate. (Score is Weight) Workout Metcon (AMRAP – Reps) 3 SETS FOR MAX REPS 1:00 – DB Floor Press (35/20)|(20/15) -Rest :15- 1:00 – DB Goblet Lunges -Rest :15- 1:00 – DB Renegade Rows -Rest :15- 1:00 – DB Up-Downs -Rest :15- (Score is Reps)

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RH+30 Burn

CrossFit Roadhouse – RH+30 View Public Whiteboard RH30 Burn hammer/sled (No Measure) 2 Ten Minute AMRAP 1. 10 minute AMRAP 400 m rom 25 m sled push 25 m sled pull 2 minute break 10 minute AMRAP 2. 20 calories row 20 tire strikes

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Friday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 100m Run 20 Single Unders* 5 Clean Grip Deadlifts 5 Hang High-Pulls 5 Hang Power Cleans 10 Elbow Punches Workout “BOGO” (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 400m Run 10 Hang Power Cleans (135/95)|(95/65) 50 Double Unders 200m Run 5 Hang Power Cleans 25 Double Unders (Score is Rounds + Reps) Optional Finisher Metcon (Time) FOR TIME 21-15-9-15-21 Barbell Curls (45/35) Barbell Wide-Grip Bent Over Row (Score is Time)

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RH+30 Burn

CrossFit Roadhouse – RH+30 View Public Whiteboard RH30 Burn hammer/sled (No Measure) 2 Ten Minute AMRAP 1. 10 minute AMRAP 400 m rom 25 m sled push 25 m sled pull 2 minute break 10 minute AMRAP 2. 20 calories row 20 tire strikes

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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 Box

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 Bis Back RH30 (Weight) 25 rounds: S/A DB ROW 3×10 Bent Over Row 3×12 Wide Grip Assisted Pull Up 3×8 Barbell Curls 3×8 Hammer Curls 3×12 Dumbbell Curls 4×8 Supinated Grip Assisted Pull Ups 2 x max

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