CROSSFIT

“The Herd At Home” Series

WOD DEMO LIVE AT 9AM!!!

MetCon (Steady State Cardio)

For Time:

Walk OR Run 5km

Accessory (Core)

Hollow Rock/V-Up Tabata

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Map Your Route Using www.onthemapgo.com

Coach Jeff’s Route (Example)

We will be hosting our FIRST Zoom Workout at 12pm tomorrow. The link to join the workout (on Zoom) will be posted tomorrow after our live WOD Demo @ 9am on our Members Page:

(Facebook – The Herd of 431 – Click To Join)

If you don’t know what Zoom is be sure to check out their website and download the app to your computer, phone or tablet and register using your current email address.

CROSSFIT

“The Herd At Home” Series

WOD DEMO LIVE AT 9AM, WORKOUT LIVE W/COACH JEFF @ 12PM!!!

Gymnastics

EMOTM 7 Minutes of:

20 Handstand Shoulder Taps OR 15-30s Handstand Hold OR 45s Plank (Hands)

MetCon (DB or KB)

7 Rounds For Time (Including Rest) of:

5 SA DB Thrusters – L

5 Lateral Burpees

5 SA DB Thrusters – R

5 Lateral Burpees

30s Rest

CROSSFIT

“The Herd At Home” Series

WOD DEMO LIVE AT 9AM, WORKOUT LIVE W/COACH JEFF @ 12PM!!!

Strength (KB or DB)

Superset 3 Sets of:

MAX Reps/Side SA Bent Over Row (Elbow In)

MAX Reps/Side SA Bent Over Row (Elbow Out)

12/Side SA Tempo Shrugs

Lift (Technique – With Broom Stick)

EMOTM 10 Minutes of:

4-Position Power Snatch + 2 Snatch Balance

MetCon (Chair/DB or KB)

10-20-30 For Time of:

Weighted Step Ups (Switch Legs Every 5 Reps)

Alternating DB Snatch (Switch Arms Every 5 Reps)

CROSSFIT

“The Herd At Home” Series

WOD DEMO LIVE AT 9AM, WORKOUT LIVE W/COACH JEFF @ 12PM!!!

Plyometrics (Plate/Step/Tape)

10s On/10s Off x10 of:

Step Ups

Scissor Taps

Straddle Step Ups

Straddle Jumps

Strength (Dumbbell/KB/Chair)

Superset 5 Sets of:

8/Side SA SL RDL

MAX Reps/Side SA Chest Press

MetCon (Plate/DB/KB/Household Object)

3 Rounds of:

3 Minute AMRAP of:

10 GR2OH

10 Russian Twist w/Plate

-60s Rest AFTER Each AMRAP-