CROSSFIT

Strength

Back Squat 6×3 (Ascending)

MetCon

21-15-9 For TIme:

Wall Balls (W: 14/10 M: 20#/10′)

Burpees

“Herd At Home’ Series

–> There will be NO Facebook Live/Zoom sessions.

–> Body weight WOD will be posted EVERY DAY (May include some household items ie. Chair/Ledge/Broomstick).

Plyometrics

Superset 4 Sets of:

10 Squat Jumps (MAX Height)

10 Lunge Jumps (MAX Height)

MetCon

For TIme:

42 Air Squats

21 Burpees

30 Air Squats

15 Burpees

18 Air Squat

9 Burpees

CROSSFIT

“Herd At Home” Series

MetCon

For Time:

50 Burpees

50 Air Squats

40 Burpees

40 Pushups

30 Burpees

30 Situps

20 Burpees

20 V-Ups

10 Burpees

10/Side Split Squat Jumps (MAX HEIGHT)

180s Wall Sit

180s Plank

CROSSFIT

“Herd At Home” Series

MetCon (Steady State Cardio)

For Time:

Walk OR Run 5km

*Compare to 032720*

Map Your Route Using www.onthemapgo.com

Reminder to everyone, Equipment Drop Off is at 5pm TONIGHT!!!

CROSSFIT

“The Herd At Home” Series

Strength (Muscular Endurance)

On Every 10th Minute For 50 Minutes Perform:

15 Weighted Glute Bridge (Barbell)

10/Side Renegade Rows (DB/KB/Household Object)

15 Weighted Situps (Anchored – Barbell)

10/Side SA Shrugs (DB/KB/Household Object)

15 Skull Crushers (Barbell)

10/Side SA SL RDL (DB/KB/Household Object)

15 Bicep Curls (Barbell)

10/Side Seated Strict Press (DB/KB/Household Object)

►Take 5-8 minutes to warm up

► ALL movements/repetitions can be modified to work with whatever piece(s) of equipment/weights you have.

► You can use an empty barbell, or load it with weight, athlete choice.

► If you finish prior to the 10 minute mark, rest.

► Don’t move TOO quickly, pace wisely.

► Be sure to get at least 60-90s rest per set.

► Take 5-8 minutes to cool down