CROSSFIT

“The Herd At Home” Series

WORKOUT DEMO LIVE @ 9am (Facebook Live)

OUTDOOR WOD @ 12pm (Assiniboin Park)

WORKOUT LIVE @ 5pm (Facebook Live/Zoom)

ALL interactive links on our Facebook Members (The Herd of 431) page.

Strength (Barbell/Weights/KB/DB/Household Object)

6 Sets of:

Option #1 – 60s Floor Press (95/135#)

Option #2 – 60 Floor Press (Empty Barbell)

Option #3 – 60s SA Glute Bridge DB Press (KB/DB/Household Object – Switch Arms Each Round)

-2 Minutes Rest-

MetCon (Barbell/Weights/Broomstick/Hockey Stick)

20 Minute AMRAP of:

200m Run (60s Jog/Walk)

16 OH Squats (65/95)/20 OH Squats (Barbell)/24 OH Squats (Broom Stick/Hockey Stick)

8 Bar Facing Burpees