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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 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

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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 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

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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 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 Burpee Rest 1:00 2:00 Max DB Burpee

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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 Mountain Climbers STATION 2 Max DB Swing STATION 3 Max Air Squat STATION 4 Max Jump Rope

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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 Run 400m… Rest Remainder STATION 2 2:00 Max Sit-ups… Rest 1:00 STATION 3 2:00 Max Box Jump… Rest 1:00

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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 Max Burpees STATION 2 Max Wall Sit (if break, rest as needed and go back to hold) STATION 3 Max Meter Row STATION 4 Max Push-up Plank (if break, rest as needed and go back to hold)

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Sunday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 Bike for Distance STATION 2 Row for Distance STATION 3 Run for Distance

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Saturday

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 Plank Hold 1:00 Air Squats STATION 2 1:00 Plate OH Hold 1:00 Sit-ups STATION 3 1:00 Squat Hold 1:00 Push-ups STATION 4 1:00 Tuck Hold 1:00 Box Jumps

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Friday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 50 Sit-ups into… AMRAP Cal Row STATION 2 25 Burpees into… AMRAP DB Clean & Press STATION 3 50 Sit-ups into… AMRAP Double Unders STATION 4 25 Burpees into… AMRAP DB Alt. Lunges

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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 Max Distance Bike STATION 2 Max Push-ups STATION 3 Max DB Thrusters STATION 4 Max Distance Bike

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