Equipment check out will be from 5-6pm tomorrow evening!!!  See our members page for more detail.  If you are NOT on Facebook or part of our Members Page, please email jeff@crossfit431.

Thanks everyone!

#herdathome

CROSSFIT

“The Herd At Home” Series

WOD DEMO LIVE AT 9AM, WORKOUT LIVE W/COACH JEFF & CAILY @ 12PM!!!

What you will need for tomorrow!

Skill

Pistol Squat Technique (5 Minutes)

EMOTM 12 Minutes of:

Odd: 30s L-Sit (Using Two Chairs)

Even: 10 Pistol Squats OR Pistol Squat To Target

MetCon

0:00-4:00: 30 Burpees

4:00-8:00: 40 Star Jacks

8:00-12:00: 50 Thrusters w/ FULL Pot of Water

12:00-16:00: 60/Side Over The Pot Seated Pike

16:00-20:00: 70/Side Plank Pot Jump Overs

CROSSFIT

“The Herd At Home” Series

Video Demos/Standards along with Facebook Live Workouts will start TOMORROW!!!

MetCon

i) EMOTM 15 Minutes of:

10 Mountain Climbers**

10 Lunge Jumps**

10 Tuck Jumps

ii) 3 Rounds of:

3 Minute AMRAP:

10 Plank Jumps

15 Situps

20 Ab Bicycle**

** Per Side or NOT Per Side will be ATHLETE CHOICE

CROSSFIT

“The Herd At Home” Series

Video Demos/Standards along with Facebook Live Workouts will start WEDNESDAY!!!

MetCon

i) For Time:

21-15-9 of:

Burpees

Air Squats

Pushup (Knees OR Toes) + Shoulder Taps

*After Each Round Perform 100 Jumping Jacks*

ii) “Bring Sally Up” – Search the song “Flowers” By Moby, and follow along.

Option #1 – Plank (Knees OR Toes)

• Bring Sally Up = Plank From Your Hands

• Bring Sally Down = Plank From Your Elbows

Last as long as possible

Option #2 – Squat (Holding ANY Piece of furniture)

• Bring Sally Up = Stand

• Bring Sally Down = Hold Squat Bottom

Last as long as possible.

Do BOTH if you REALLY want to feel the burn!!!