CROSSFIT
Strength
Seated Strict Press 5×5 (Ascending)
Gymnastics
EMOTM 14 Minutes of:
Odd: 4-7 Strict Pullups
Even: 4-7 Strict Handstand Pushups
MetCon
90s MAX Calories Assault Bike
“Herd At Home” Series
Gymnastics
EMOTM 21 Minutes of:
Min 1: 10-15 Pullups
Min 2: 4-7 Strict HSPU/Pushups
Min 3: 20/Side Pike Over Object
*Repeat 7 Times*
MetCon
i) 90s MAX Distance Sprint/Run
ii) 90s MAX Reps Tuck Jumps
CROSSFIT
MetCon
For Time
750m Row/Ski Erg
Followed By:
21-15-9 of:
SA Hang DB Snatch – R (35/50#)
SA Hang DB Snatch – L (35/50#)
Lateral Burpees
Followed By:
750m Row/Ski Erg
Followed By:
21-15-9 of:
SA DB Thruster – R (35/50#)
SA DB Thruster – L (35/50#)
DB Facing Burpees
Followed By:
750m Row/Ski Erg
“Herd At Home” Series
MetCon
For Time
750m Run/Walk
Followed By:
21-15-9 of:
Plank Jumps
Squat Jumps
Lateral Burpees
Followed By:
750m Run/Walk
Followed By:
21-15-9 of:
Lunge Jumps (Per Side)
DB Facing Burpees
Followed By:
750m Run/Walk
It’s that time of year everyone!!!
Since Canada Day hits on a Wednesday this year, we decided that there is no better way to kick off our nations birthday with our one and only 3rd Annual “Beer Mile”!!!
July 1st @ 1pm – ANYONE WELCOME!!!
For FULL set of rules, please visit https://www.beermile.com/rules
More details to come.
CROSSFIT
Lift
Clean & Jerk
3×3 (Across)
2×2 (Across)
5×1 (Ascending)
“Herd At Home” Series
Lift (Broomstick)
i) EMOTM 10 Minutes of:
Clean Pull (2) + Power Clean (2) + Push Jerk (2)
ii) EMOTM 10 Minutes of:
Clean High Pull (2) + Squat Clean (2) + Split Jerk (2)
iii) EMOTM 10 Minutes of:
Power Clean (2) + Squat Clean (2) + Split Jerk (2)
CROSSFIT
Strength
Front Squat 6×3 (Ascending)
MetCon
2 Rounds For Time of:
35 Wall Balls (W: 14/9 M: 20#/10′)
20 Power Cleans (75/115#)
10 Med Ball Pistol Squats (14/20#)
5 Ring Muscle Ups
“Herd At Home” Series
MetCon (Chair/Ledge)
5 Rounds For Time of:
400m Run/Walk
35 Squat Jumps
20 Bench Dips
10/Side NON-Alternate Pistol Squats
5 Wall Walks OR Inch Worm + Pushup
River City Strength and Conditioning 