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CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 25ft. High Knees or :30 High Knees 25ft. Butt Kickers or :30 Butt Kickers 25ft. Walking Groiner or :30 Groiner 10 Scap Push-Ups on Forearms Workout Metcon (4 Rounds for time) EVERY 4:00 x 4 SETS 400m Run 15 Slam Balls 10 Push-Ups (Score is Time Each Set) Workout – HOME Metcon (4 Rounds for time) EVERY 4:00 x 4 SETS 400m Run* 15 Backpack Ground to Overhead 10 Push-Ups *Option to do 2:00 of Up-Downs or Burpees (Score is Time Each Set) Optional Finisher

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 AMRAP 5 DB Thrusters 10 V-Ups 15 Double Unders STATION 2 EMOM :40 Max Air Squats STATION 3 AMRAP 5 DB Thrusters 10 V-Ups 15 Double Unders

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bike/Run/Row/Jump Rope/Mountain Climbers 10 Lunges 10 Alt. See-Saw DB Bent Over Row* (or Backpack Row) *One DB is returned to the chest while the other dumbbell is returned to the starting position. Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES 12-9-6 Cal Bike DB Box Step-Ups Ring Rows (Score is Rounds + Reps) Workout – HOME Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES 12-9-6 Air Squats Alt. Backpack Lunges* Bent Over Backpack Rows *Option to wear as a

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 Run 600m Plank Remainder STATION 2 Row 700m Plank Remainder STATION 3 Bike 50/40 Cal Plank Remainder STATION 4 100 Lunges Plank Remainder

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Warm-up Warm-up (No Measure) 20 Single Unders 20 Fast Single Unders 20 High Jump Single Unders 10 Penguin Taps Drill* :20 Double Unders or Double Under attempts Extended Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 6/6 Bulgarian Split Squats MIN 2 – 4-8 Reps of DB Hang Power Clean* *Athlete can sub a backpack in place of DB for Hang Power Cleans (Score is Load) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 60 Double Unders 15/12 Cal Row 15 DB Hang Power Cleans

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 Plate OH Hold 1:00 Max Plate Jumps STATION 2 :30 Wall Sit 1:00 Plate OH Lunges STATION 3 :30 Plate Gun Hold 1:00 Max Plate Jumps STATION 4 :30 Hollow Hold* 1:00 Weighted Sit-Ups *Hollow Hold can be weighted with Plate

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 10 Ring Rows 10 Push-Ups 30 Double Unders STATION 2 AMRAP 10 Ring Rows 10 Push-Ups 30 Double Unders STATION 3 AMRAP 10 Ring Rows 10 Push-Ups 10 Double Unders

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES :30 Run, Bike or Row 5 Side Plank Rotations/Side 10 Air Squats 10 Bent Over Row Workout Metcon (No Measure) AMRAP x 16 MINUTES FOR QUALITY 18/16 Cal Row :30 Star Side Plank L Side :30 Star Side Plank R Side 20 Air Squats 10 DB Bent Over Rows (No Measure) Workout – HOME Metcon (No Measure) AMRAP x 16 MINUTES 1:30 Bike, Row, Run, Ski, etc. :30 Star Side Plank L Side :30 Star Side Plank R Side 20 Air Squats 10

CrossFit Roadhouse – CFRH AT HOME View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 5 KB (or Backpack) Sumo Deadlift 10 Alt. Lunges 10 Hollow Rocks 5 Russian Swings Rest 1:00 AMRAP x 3 MINUTES 5 KB (or Backpack) Sumo Deadlift High Pulls 10 Alt. Jumping Lunges 10 Russian Swings Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 7 MINUTES 10 KB Sumo Deadlift High Pull 8 Alt. Lunges 6 Tuck-Ups Rest 1:00 AMRAP x 5 MINUTES 10 Russian Kettlebell Swings 8 Alt. Lunges 6 Tuck-Ups Rest 1:00 AMRAP x 3 MINUTES 10 American Kettlebell Swings

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 EMOM 16/13 Cal Bike STATION 2 Moderate Pace Bike STATION 3 EMOM 20/15 Cal Row STATION 4 Moderate Pace Row