CROSSFIT

“The Herd At Home” Series

WORKOUT DEMO LIVE @ 9am (Facebook Live)

WORKOUT LIVE @ 12pm (Facebook Live/Zoom)

WORKOUT LIVE @ 5pm (Zoom)

ALL Links on our Facebook Members (The Herd of 431) page.

Strength (KB/DB/Plate/Chair)

Superset 3 Sets of:

8 Tempo Bicep Curls (5-10s ↑, 3s Hold @ Top, Neutral Descent)

8 Tempo Bench Dips (5-10s ↓, 3s Hold @ Bottom, Explosive Ascent)

MetCon (KB/DB/Household Object)

4 Rounds of:

60s Alternate FR Forward Lunges – R

60s DB Lateral Burpees

60s Alternate FR Lunges – L

60s DB Facing Burpees

60s Rest

Accessory (Core)

10-8-6-4-2 NOT For Time of:

Corkscrew Leg Lifts (Per Side)

Windshield Wipers (Per Side)