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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 assisted Pistol Squat 2 minutes break Round 2 AMRAP 30 cal row 10 Assisted pull ups 10 wall Assisted handstands

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Saturday

Announcements The Thanksgiving giving schedule goes as follows. Monday: Normal Tuesday: Normal Wednesday: No 530p/6pm classes Thursday closed Friday: 9am RSVP only Saturday: 9 am RSVP ONLY CrossFit Roadhouse – CrossFit View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… 4 SETS (:20 ON / :10 OFF)* MOVT 1 – Air Squats MOVT 2 – Alt. Groiners *Both movements = 1 Set (No Measure) Saturday Squats Metcon (Weight) E2MOM x 10 MINUTES 12 DB Death March 6 DB Thrusters (Score is Weight) Saturday Squats Metcon (AMRAP – Reps) EMOM x 18 MINUTES MIN 1 – :50 Air

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Friday

Announcements The Thanksgiving giving schedule goes as follows. Monday: Normal Tuesday: Normal Wednesday: No 530p/6pm classes Thursday closed Friday: 9am RSVP only Saturday: 9 am RSVP ONLY CrossFit Roadhouse – CrossFit View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… EMOM x 3 MINUTES 5 Sit-Ups 10 Jumping Air Squats 30 Mountain Climbers (No Measure) Full-Body Strength Metcon (Weight) 4 SETS ON A 12:00 CLOCK… 8 DB Manmakers 24 Alt V-Ups -Rest As Needed b/t Sets- (Score is Weight) Full-Body Sprint Workout Metcon (AMRAP – Reps) 3 SETS FOR MAX REPS 1:00 -Single DB Push Press 1:00

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Rh+30 Burn

Announcements The Thanksgiving giving schedule goes as follows. Monday: Normal Tuesday: Normal Wednesday: No 530p/6pm classes Thursday closed Friday: 9am RSVP only Saturday: 9 am RSVP ONLY CrossFit Roadhouse – RH+30 View Public Whiteboard RH +30 Burn ab and JR (No Measure) 2 Rounds 10:00 stations STATION 1 AMRAP 300 m row 30 plank to pushups 10 DBL DB CLEAN AND JERK Station 2 amrap 50 cal row 10 kbs swing 10 Box steps 10 goblet squats

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RH+30 build

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 BUILD 2 (Weight) 25 minute EMOM DB Arnold Press 3×10 Over Head DB Shrug 3×10 DB Shrug 3×10 DB Lateral Raises 3×10 :30 Abmat Sit Ups 3 sets :30 Plank 3 sets :30 HollowBody 3 sets :30 HKR 3 sets

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Rh30 Boxing

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 boxing 4 min (No Measure) 1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 100 1-2s 5 Burpees 10 Step-Ups STATION 2 AMRAP 100 3-4s 20 Sit-Ups STATION 3 AMRAP 100 1-2s 10 Hollow Rocks 30 Lunges STATION 4 AMRAP 50 1-2-3-4s 10 Up-Downs 15 Air Squats 20 Flutter Kicks

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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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RH+30 Burn

CrossFit Roadhouse – RH+30 View Public Whiteboard Rh30 : Rh30 kb (No Measure) 2 10 minute AMRAP 1. 300 m row 10 Left SA KB Thruster 10 Right SA KB Thruster 30 abmat situps 2 minute break 2. 30 calorie row 20 KB SA Snatch 20 KB Clean

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RH+30 BURN

CrossFit Roadhouse – RH+30 View Public Whiteboard RH+30 Burn 4 (No Measure) 2 Rounds 10:00 stations STATION 1 AMRAP 30 Cal Row 30 Sit ups 30 Hollow Flutters Station 2 amrap 200 m Row 10 Pushups 10 Pull Ups

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Friday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 20’ Bear Crawl 10 Alt. Tuck-ups 20 Piked Shoulder Taps 10 Seesaw DB Strict Press Strength Push Press (4×5) ON A 12:00 RUNNING CLOCK… 4×5 Push Press* *Moderate-heavy for all sets (Score is Weight) Workout Metcon (AMRAP – Reps) 3 SETS FOR MAX REPS 1:00 – Push Press (95/65)|(65/55) 1:00 – Up-Downs 1:00 – Front Rack Reverse Lunges 1:00 – Hollow Body Hold (Score is Reps)

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