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*
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/Plate/Household Object)
10 Sets of:
30s Pronated Bicep Curls
30s Rest
MetCon (Barbell/Weights/KB/DB/Plate/Household Object)
30 Rounds For Time of:
Option #1 – Barbell + Weights
3 Deadlifts
2 Power Cleans
1 Push Jerk
Option #2 – Empty Barbell
5 Deadlifts
4 Muscle/Power Cleans
3 Push/Strict Press
Option #3 – Dumbbell/Kettlebell/Household Object
5 SA Suitcase Deadlift
4 SA Muscle/Power Cleans
3 SA Push/Strict Press
(Switch Arms Every Round)
Option #4 – Plate
8 Deadlifts
8 GR2OH
We’ve decided it’s about time to have some fun with each other BEYOND our daily workouts, so this weekend we have a couple GREAT events happening, hope to see you there!!! Let’s have some fun this weekend everyone!
Friday (May 8th) @ 830pm – 431 Trivia Night (Hosted by Kat & Jenny) –> ZOOM
Saturday (May 9th) @ 800pm – Concert w/Coach Jeff –> ZOOM/Facebook Live
More info/ZOOM links are posted on our 431 Members Page (Facebook).
Cheers to a great start to Summer 😉
River City Strength and Conditioning 