---

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.

MetCon (KB/DB/Household Object)

For Time:

10 Rounds of:

150m Run (30s Run/Walk)

6 SA DB/KB Hang Clean & Jerk – L

6 SA DB/KB Hang Clean & Jerk – R

Immediately Followed By:

10 Rounds of:

150m Run (30s Run/Walk)

6 DB/KB Front Rack Alternate Lunges – L

6 DB/KB Front Rack Alternate Lunges – R

Accessory (Core)

i) Crunch Combo

ii) Froggy Crunch Combo

iii) Leg Lift Combo

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:

►Broomstick/Hockey Stick: 3 Power Cleans + 5 Jerks*

►Empty Barbell: Power Clean + 5 Jerks*

►Barbell + Weights: Power Clean + 3 Jerks*

*Jerks = Split OR Push*

MetCon (Barbell/Plate/DB/KB/Household Object/Pullup Setup)

10 Minute AMRAP of:

4 Pullups (VIEW VIDEOS BELOW)

8 Upright Rows

12 Bicep Curls

*More Pullup Variations Offered In Tomorrows DEMO Video*

---

————————-

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/Plate/Broom Stick)

5 Sets of:

Option #1 – 60s MAX Front Squats (95/135#)

Option #2 – 60s MAX Front Squats w/ Empty Bar/DB/KB/Household Object/Plate

Option #3 – 60s MAX Squat Jumps (MAX Vertical Height)

-2 Minutes Rest-

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

10 Minute AMRAP of:

4 Strict HSPU

8/Side DB/KB/Household Object SA Glute Bridge DB Chest Press

12 Bench Dips

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.

MetCon

In Teams Of 2 Complete For Time:

“The 900”

200 Double Unders/500 Skips/200 Jumping Jacks

175 Push Press (Bar/DB/KB/Household Object)

150 Air Squats

125 Situps

100 Burpees

75 Tuck Jumps

50 Pushups

25 Turkish Get-Ups (Bar/DB/KB/Houshold Object)

Accessory (Core)

Hollow Hold/Plank Tabata

CROSSFIT

“The Herd At Home” Series

► THERE WILL BE NO DEMO VIDEO TODAY ◀︎

WORKOUT LIVE @ 12pm (Zoom)

WORKOUT LIVE @ 5pm (Facebook Live/Zoom)

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

Lift (Broom Stick/Hockey Stick/Barbell)

EMOTM 12 Minutes of:

Broom Stick/Hockey Stick: 5 SOTS Press + 5 Snatch Drop

Bar: 3 SOTS Press + 3 Snatch Drop

MetCon (Rope)

12 Rounds For Time of:

200m Run (60s Jog/Walk)

50 Double Unders/100 Skips/50 Jumping Jacks

---