WOD

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 Row 500m (rest remainder) STATION 2 15 Wall Balls Max Burpees STATION 3 15 Cal Bike Max Ring Rows STATION 4 15 Box Jump Overs Max WB Deadlifts

CrossFit Total Saturday!

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm up Goblet (No Measure) Foam Roll Legs • 30 sec Pike Stretch • 30 sec Straddle Stretch • 30 sec Goblet Squat Hold 70/53# • 30 sec Pigeon Pose Right • 30 sec Pigeon Pose Left • 30 sec Goblet Squat Hold 70/53# 2 rounds: • 10 …

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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 40 Double Unders then… AMRAP 20 Alt. Lunges 10 DB Push Press STATION 2 40 Double Unders then… 20 Slam Balls 10 Push-ups STATION 3 40 Double Unders then… 200m Run 10 Hanging Knee …

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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 20 KB Swing (rest remainder) STATION 2 20 Sit-ups (rest remainder) STATION 3 20 KB Goblet Squat (rest remainder) STATION 4 20 Box Step-Ups

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 Row 200m then… Max Burpees STATION 2 Run 200m then… Max Ring Rows STATION 3 Bike 15 Cal then… Max DBL DB Snatch

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 AMRAP Cal Bike STATION 2 AMRAP 7 DB Deadlifts 5 Box Jumps STATION 3 AMRAP Meter Run STATION 4 AMRAP 7 DB Hang Clean 5 Up-Downs

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 AMRAP 200m Run STATION 2 AMRAP 30 Double Unders 15 KB Deadlift STATION 3 EMOM 20 Mountain Climbers + 10 Russian KB Swing

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 DB Push Press 1:00 Box Jumps STATION 2 Moderate Pace Row STATION 3 1:00 DBL DB Snatch 1:00 Sit-ups STATION 4 Moderate Pace Bike

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 2:00 Max Distance Row 1:00 Max Burpees Over Rower STATION 2 400m Run Rest Remainder STATION 3 2:00 Max Distance Bike 1:00 Max Slam Balls STATION 4 400m Run Rest Remainder

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 Hollow Hold then… Max DB Thrusters STATION 2 :30 Squat Hold then… Max Box Step-Ups STATION 3 :30 Top of Push-up Hold then… Max Double or Single Unders STATION …

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