CROSSFIT

MetCon

In Teams Of 2 Complete For Time:

1000m Row (250m/Person)

30 Synchro Thrusters (65/95#)

1000m Row (250m/Person)

40 Synchro Hang Power Cleans (65/95#)

1000m Row (250m/Person)

50 Synchro Bar Facing Burpees

1000m Row (250m/Person)

60/Side Synchro Plank Shoulder Taps

1000m Row (250m/Person)

70 Synchro Air Squats

150 Double Unders (Each)

Accessory

Group Stretch – Coach Led

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“Herd At Home” Series Weekend Warrior WOD

MetCon

“Laredo”

6 Rounds For Time of:

24 Air Squats

24 Pushups

24 Walking Lunges

400m Run

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CROSSFIT

Strength

i) Block Bench Press 6-6-4-4-2-2 (Ascending)

ii) Bench Press 2xMAX Reps (95/135#)

MetCon

2 Rounds For Time of:

800m Run

50 Wall Balls (W:14/9 M:20#/10′)

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“Herd At Home” Series

Strength (Isometric Holds)

4 Sets of:

90s Wall Sit

90s Plank (Hands)

MetCon (Broomstick)

2 Rounds For Time of:

800m Run/Walk (4-6 Minute Run/Walk)

50 Thrusters (Broomstick)

CROSSFIT

Plyometrics

Superset 5 Sets of:

5 Seated Box Hops (Ascending Height)

5/Side Super Mario Jumps (Counterbalance Focused)

5 Broad Jumps (MAX Distance)

MetCon

3 Rounds For MAX Reps of:

5 Minute AMRAP of:

6 Pullups

8 Situps

6 High Pulls (45/65#)

8 V-Ups

-2 Minute Rest BETWEEN Rounds-

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“Herd At Home” Series

Plyometrics (Chair)

Superset 5 Sets (ALL Movements MAX Exertion) of:

5 Seated Broad Jumps (Chair)

5/Side Spilt Squat Jumps

5 Tuck Jumps

MetCon (Pullup Setup)

3 Rounds For MAX Reps of:

5 Minute AMRAP of:

4 Pullups

8 Situps

4 Chinups

8 V-Ups

-2 Minute Rest BETWEEN Rounds-

CROSSFIT

MetCon

3 Rounds For Time of:

21 Calories Assault Bike

15 Back Squats (125/185# – From The Floor)

9 Strict HSPU

Gymnastics

EMOTM 15 Minutes of:

Min 1: 40′ HSW

Min 2: 5-10 Strict Ring Dips

Min 3: 25/Side Pike Over Pylon

*Repeat 5 Times*

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“Herd At Home” Series

MetCon

3 Rounds For Time of:

400m Run/Walk

30 Squat Jumps

18 Hand Release Pushups

Gymnastics (Bench/Chair/Ledge/Household Object)

EMOTM 15 Minutes of:

Min 1: 45s Plank Hold (Hands)

Min 2: 10-15 Tricep Dips

Min 3: 25/Side Plank Over Object)

*Repeat 5 Times*

CROSSFIT

Lift

Snatch

3×3 (Across)

3×2 (Across)

5×1 (Ascending)

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“Herd At Home” Series

Lift (Broomstick)

i) EMOTM 10 Minutes of:

Snatch Pull (2) + Power Snatch (2) + OH Squat (2)

ii) EMOTM 10 Minutes of:

Snatch High Pull (2) + Squat Snatch (2) + Snatch Balance (2)

iii) EMOTM 10 Minutes of:

Power Snatch (2) + Squat Snatch (2) + Snatch Drop (2)