CROSSFIT

Strength

Deadlift 5×5 (Ascending)

MetCon

14 Minute AMRAP of:

9 Pullups

12 SA DB S2OH – L (35/50#)

12 SA DB S2OH – R (35/50#)

15 Box Hops (20/24″)

---

“Herd At Home” Series

MetCon (Broomstick)

30 Minute AMRAP of:

250m Run (90s Jog/Walk)

15 OH Squats (Broomstick)

20/Side Lateral Jumps (Over Broomstick)

25 Situps

30/Side Mountain Climbers

35/Side Lateral Leaps

CROSSFIT

Lift

EMOTM 12 Minutes of:

3-Position Snatch Wave

MetCon

3 Rounds For Time of:

30 Calorie Row

30 Hang Power Cleans (65/95#)

30 Pushups

---

“Herd At Home” Series

Lift (Broomstick)

EMOTM 12 Minutes of:

3-Postion Snatch + OH Squat (2) + Snatch Balance (2)

MetCon (Chair/Ledge)

3 Rounds For Time of:

30 Step Ups (~20/24″)

30 Bench Dips

30 Supermans

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