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CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 100m Jog or :30 Cardio 5/5 Single Arm Ring Rows or Backpack High Pulls 8/6 Cal. Bike or :30 Alt. Lunges 10 Alt. KB/BP Strict Press 5 Plank to Pike Workout Metcon (Time) 4 ROUNDS FOR TIME 200m Run 12/10 Cal Bike 12 Up-Down + Broad Jump 12 Ring Rows -18:00 Hard Cap- (Score is Time) Workout – HOME Metcon (Time) 4 ROUNDS FOR TIME 200m or 1:00 Run :30 Alt. Jumping Lunges 12 Up-Down + Broad Jump 12 Backpack Bent Over Row (Score is

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 1:00 Plank Hold then… AMRAP 5 Air Squats 5 Up-Downs STATION 2 1:00 Squat Hold then… AMRAP 10 Lunges 10 DB Strict Press STATION 3 1:00 Hollow Hold then… AMRAP 15 Situps 15 Jumping Jacks STATION 4 1:00 Superman Hold then… AMRAP 20 Single Unders 20 Flutter Kicks

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Warm-up Warm-up (No Measure) TABATA (:20 ON/ :10 OFF) Movement 1 – Toe tap to medicine ball or backpack Movement 2 – Air Squats to medicine ball Movement 3 – Alt. Plank rolls w/medicine ball or alternating taps to backpack Movement 4 – Reverse bodyweight lunges Workout Metcon (AMRAP – Reps) AMRAP x 14 MINUTES 4-8-12-16-20…etc Med Ball Squat Cleans Med Ball Reverse Lunges Alt. Plank Med Ball Taps (Score is Total Reps) Workout – HOME Metcon (AMRAP – Reps) AMRAP x 14 MINUTES 4-8-12-16-20 … Backpack Squat Cleans Backpack Alt.

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds Row 1:00 :30 Hollow Hold -> Hollow Rocks -> Tuck ups 6 Pushups -> Up/downs -> Burpees 6 KB Deadlifts Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES 18 Hanging Knee Raises or Tuck-ups 12 Burpees 9 KB Suitcase Deadlifts (Score is Rounds + Reps) Workout – HOME Metcon (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES 18 Tuck-Ups 12 Burpees 9 Backpack Deadlifts (Score is Rounds + Reps)

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 2:00 Max Cal Bike 1:00 Max Push-ups STATION 2 2:00 Max Cal Bike 1:00 Max Box Jumps STATION 3 2:00 Max Cal Bike 1:00 Max Double Unders

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 3 Rounds 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 1:00 Jump Rope 1:00 Hollow Hold STATION 2 1:00 Box Step Ups 1:00 Push-up Plank STATION 3 1:00 Max Cal Bike 1:00 Bent Over Row STATION 4 1:00 Max Cal Row 1:00 DB Strict Press

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Run/Bike/Row/Up-Downs 10 Slam Ball (or Backpack) Deadlifts :20 Hollow Hold 10 Air squats w/:02 pause in bottom :30 Run/Bike/Row/Burpees 10 Alt. Lunges :30 Jump Rope 10 Slam Balls (or Backpack Ground to Overhead) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES 400m Run 20 Slam Balls 25 Air Squats 30 Step-Ups 35 Double Unders 40 Flutter Kicks (Score is Rounds + Reps) Workout – HOME Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES 400m Run or 2:00 Cardio 20 Backpack Ground

CrossFit Roadhouse – CrossFit View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Air Squats 7 DB Upright Rows 5 Push-ups (No Measure) Saturday Squats Metcon (Weight) EVERY 3:00 FOR 15 MINUTES 10 DB Front Squats 10 DB Front Rack Reverse Lunges 10 DB Front Squats (Score is Load) Full-Body Workout Metcon (AMRAP – Reps) AMRAP x 3 MINUTES Max DB Thrusters -1:00 Rest- EMOM x 8 MINUTES MIN 1 – :50 Squat Rotations* MIN 2 – :50 Plank Rotations** -1:00 Rest- AMRAP x 3 MINUTES Max DB Thrusters *From the tall kneeling position, step one

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 2:00 Max DB Push Press Rest 1:00 2:00 Max DB Push Press STATION 2 Run 200m 20 Burpees Run 200m (Rest Remainder) STATION 3 2:00 Max DB Burpees Rest 1:00 2:00 Max DB Burpees

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 200m Jog 25ft. Single Arm KB Front Rack Carry (Right) 25ft. Inch Worm w/Frog Jump 25ft. Single Arm KB Front Rack Carry (Left) 200m Jog Workout Metcon (AMRAP – Reps) EMOM x 18 MINUTES MIN 1 – :45 Ski Erg, Row, Shuttle Runs, or Bike (Athlete’s Choice) MIN 2 – :45 DBL KB Front Rack Hold MIN 3 – :45 Max Up-Downs (Score is Total Number of Up-Downs) Workout – HOME Metcon (AMRAP – Reps) EMOM x 18 MINUTES MIN 1 – :45 Cardio (Athlete’s