Monday
CrossFit Feral – NW – FERAL45
Daily-5 Warm-Up
Warm-up (No Measure)
AMRAP x 5 MINUTES
10 DB Deadlift
:30 Plank
100m Run
(No Measure)
Full-Body Strength
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 – 12 DB Hang Power Cleans
MIN 2 – 12 DB Shoulder to Overhead*
MIN 3 – 1:00 Cardio (Athlete Choice)
*Can choose Push Press or Jerk, practice the movement you will do in the workout.
(Score is Load)
Full-Body Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
400m Run*
1 Round of DB Complex**
*1:00 of Jump Rope + 1:00 Up-Downs if can’t run
**Complex…
12 DB Deadlift
9 DB Hang Power Clean
6 DB Push Press
(Score is Rounds + Reps)
Core Finisher
Metcon (No Measure)
5 SETS
:30 Flutter Kicks
:30 Superman Hold
-Rest as Needed b/t Sets-
(No Measure)
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