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/Household Object/Bar/Plate)

Superset 4 Sets of:

20 Preacher Bicep Curls

20 Glute Bridge Hold Skull Crushers

MetCon (DB/KB/Household Object/Bar/Plate)

“Deck Of Cards”

❤️ = Burpees

♣️ = Pushups

♦️ = DB/KB Thrusters

♠️ = Alternating Lunge Jumps (Per Side)

🃏(2) = 40 Tuck Jumps

ALL Aces = 60s Plank

ALL Kings = 60s Wall Sit

• Face Cards = 10 Reps

• Card Number Represent REPS

• Max Time/Card = 30s