CROSSFIT
MetCon
4 Rounds For Time of:
400m Run
60 Double Unders/120 Skips/60 Jumping Jacks
40 Situps
20 Straight Arm Burpees
Mobility
Coaches Choice
“Herd At Home” Series
MetCon (Rope)
4 Rounds For Time of:
400m Run
60 Double Unders/120 Skips/60 Jumping Jacks
40 Situps
20 Straight Arm Burpees
Mobility
CROSSFIT
Strength
i) EMOTM 10 Minutes of:
10 Bent Over Rows (85/125#)
ii) EMOTM 10 Minutes of:
10 Bench Press (85/125#)
MetCon
15-12-9 For Time of:
Deadlifts (165/245#)
KB Swings (1.5/2 Pood)
Deficit Pushups
“Herd At Home” Series
MetCon
For Time:
100 Alternating Lunge Jumps
50/Side AB Bicycle
50/Side Mountain Climbers
80 Alternating Lunge Jumps
40 Situps
40/Side Mountain Climbers
60 Alternating Lunge Jumps
30 Leg Lifts
30/Side Mountain Climbers
40 Alternating Lunge Jumps
20 V-Ups
20/Side Mountain Climbers
20 Alternating Lunge Jumps
10 Hollow Rocks
10/Side Mountain Climbers
CROSSFIT
MetCon
“Death By…”
1 Bar Muscle Up + 4 Box Overs (20/24″)
*Add 1 Box Over Each Minute Until Failure*
Gymnastics
EMOTM 12 Minutes of:
Odd: 40′ HSW
Even: 30s L-Sit Hold (Rings -> VIDEO BELOW)
“Herd At Home” Series
MetCon (Chair/Ledge/Pullup Setup)
“Death By…”
3 Pullups + 3 Step Ups/Box Hops/Sumo Squat Jumps
*Add 1 Step Up/Box Hop/Sumo Squat Jump Each Minute Until Failure*
Gymnastics
EMOTM 12 Minutes of:
Odd: 40′ HSW/Bear Crawl/Pike Hold
Even: 30-45s Hollow Hold
CROSSFIT
Strength
Back Squat 10-10-8-8-6-6-4-4-2-2 (Ascending)
MetCon
For Time:
80 Calories Assault Bike OR 100 Calories SE OR 120 Calories Rower
“Herd At Home” Series
Strength
Pause/Temp Squat Jumps (3s↓, 5s Pause, Max Jump) 8×5
MetCon
For Time:
1500m Run/Walk
We will be unaffiliating from the CrossFit brand.
Our values will continue to remain the same.
Our vision will continue to remain the same.
Our philosophy will continue to remain the same.
Our community will continue to remain the same.
Our mission will continue to remain the same.
Our training methodology will continue to remain the same.
CrossFit does not define who we are, we define who we are and what we can become.
#longlivetheherd
River City Strength and Conditioning 