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.

Lift (Broomstick/Hockey Stick/Barbell/Weights)

EMOTM 12 Minutes of:

► Barbell + Weights: 2-Position Snatch + OH Squat (2)

► Empty Barbell: 3-Position Snatch + OH Squat (3)

► Broomstick/Hockey Stick: 3-Position Snatch + OH Squat (4)

MetCon (KB/DB/Household Object/Chair/Ledge/Rope)

“Tabata Mashup”

Bench Dips

Double Unders

SA Alternating Snatch

Goblet Squats

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 (Barbell/Weights/KB/DB/Household Object)

6 Sets of:

Option #1 – 60s MAX S2OH (65/95#)

Option #2 – 60s MAX S2OH (Empty Barbell)

Option #3 – 60s MAX SA S2OH (DB/KB/Household Object – Switch Arms Each Round)

-2 Minutes Rest-

MetCon

[15-12-9] x2 For Time of:

HSPU/Pushups

Burpees

V-Ups

CROSSFIT

“The Herd At Home” Series

►THERE WILL BE NO DEMO VIDEO TODAY◀︎

WORKOUT LIVE @ 12pm (Facebook Live/Zoom)

WORKOUT LIVE @ 5pm (Zoom)

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

MetCon (KB/DB/Household Object)

For Time:

50 Wt’d Alternating Forward Lunges

50 KB Swings

50 Wt’d Alternating Forward Lunges

50 KB Deadlifts

50 Wt’d Alternating Forward Lunges

50 Supermans

Accessory (Core)

10 Sets of:

i) 10s Hollow Rock/Hold

10s Rest

ii) 10s Ab Bicyle

10s Rest

iii) 10s Flutter Kicks

10s Rest

CROSSFIT

“The Herd At Home” Series

MetCon

i) “Surfer On Acid”

3 Rounds For Time of:

400m Run

21 Burpees

ii) For Time:

250 Air Squats

*On Every Minute (Starting @ 0:00) Perform 3 Straight Arm Burpees*