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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 MAX Cal Bike :30 Recovery :30 MAX Cal Bike STATION 2 :30 Double Unders :30 Lunges :30 Double Unders STATION 3 :30 Max Cal Row :30 Recovery :30 Max Cal Row STATION 4 :30 Push-Ups :30 Plank :30 Push-Ups

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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 TABATA Mountain Climbers STATION 2 TABATA KB Deadlift STATION 3 TABATA Sit-Ups STATION 4 TABATA Box Step-Ups

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Tuesday

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 10 Medball Power Cleans 10 Medball Push Press STATION 2 1:00 Row for Max Distance 1:00 Rest :30 Row for Max Distance :30 Rest STATION 3 AMRAP 10 Medball Front Squats 10 Medball Russian Twists

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Sunday

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 AMRAP 10 Box Jumps 12 V-Ups STATION 2 EMOM 15 Burpees STATION 3 AMRAP 10 Box Jumps 12 DB Push Press STATION 4 EMOM 15 KB Swing

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Saturday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 EMOM 10 Cal Bike STATION 2 EMOM 25 Double Unders + 10 DB Deadlift STATION 3 AMRAP 5 Renegade Rows 10 DB Ground to Overhead

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Friday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Team 1k Row!! In teams of 2…alternate every 250m. While Partner 1 rows, Partner 2 is performing flow stretching (5 Reps of Bootstrapper Squat & 5 Reps of Push-up to Down-Dog) With the Same Partner… AMRAP x 5 MINUTES 5 Burpees in-sync 10 Sit-ups in sync 15 Air Squat + Jumping Jack in-sync* *1 Rep = 1 Air Squat + 1 Jumping Jack for 15 total. Workout CFRH Baseline – Aerobic (Time) ON A 12:00 RUNNING CLOCK… Run 1 Mile then in Remaining Time Max Meters on Rower**Last Seen

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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 Max KB Sumo DL High Pull STATION 2 :30 Max Russian Twists :30 Hollow Rocks STATION 3 Max KB Box Step Ups STATION 4 :30 Shoulder Taps :30 Mtn Climbers

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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 1:30 Max Distance Row 1:30 Recovery Row STATION 2 AMRAP 20 Lunges 10 DB Strict Press STATION 3 1:30 Max Distance Bike 1:30 Recovery 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 EMOM 15 Slam Balls STATION 2 EMOM 30 Double Unders STATION 3 EMOM 15 Wall Balls STATION 4 EMOM 30 Double Unders

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