“Herd At Home” Series – Long Weekend WOD #1

MetCon

10 Rounds For Time of:

100m Run

10 Air Squats

10 Straight Arm Burpees

10 V-Ups

CROSSFIT

Strength

Sumo Deadlift 5-5-5-5 (Ascending)

MetCon

14 Minute AMRAP of:

6 SA DB Burpee Deadlift – L (35/50#)

6 SA DB Burpee Deadlift – R (35/50#)

8 SA DB Snatch – L (35/50#)

8 SA DB Snatch – R (35/50#)

10 SA DB Front Squat – L (35/50#)

10 SA DB Front Squat – R (35/50#)

TWO Weekend Warrior At-Home WODs will be posted for YOU this weekend!!!

Friday

525am – Outdoor Bootcamp (Assiniboine Park – 60 Minutes) – Coach Jeff

625am – Outdoor Bootcamp (Assiniboin Park – 60 Minutes) – Coach Jeff

9am – CrossFit – Coach Steph *NEW COACH*

12pm – CrossFit – Coach Meg

5pm – CrossFit – Coach Meg

Saturday

CLOSED

Sunday

CLOSED

Monday (Holiday)

CLOSED

Tuesday

9am – CrossFit – Coach Jeff

12pm – CrossFit – Coach Jeff

4pm – Olympic Lifting (50 Minutes) – Coach Jeff

5pm – CrossFit – Coach Steph *NEW COACH*

615pm – CrossFit – Coach Steph *NEW COACH*

Wednesday

Regular Hours (See Zen Planner)

CROSSFIT

MetCon

i) 5 Sets of:

500m Row OR Ski Erg

3 Minutes Rest

ii) For Time:

50 HSPU

50 Pistol Squats

CROSSFIT

Strength

Bench Press 8-8-8-6-6-6 (Ascending)

*Immediately After Each Set Perform 10 DB Flies*

MetCon

3 Rounds For Time of:

75 Double Unders

15 Pullups

Accessory

400m KB/DB Farmer Carry (35/50# Per Arm)