BP On-Ramp Week 4, Day 2

CrossFit Feral – NW – OnRamp to CrossFit

Warm-up

Warm-up (No Measure)

8 Rounds Rowling

Partner holds 10-15s plank while partner is rowing.

Strength

1a): DB/KB Walking Lunges (3×20)

– Rest 60s

1b): Power Clean (3×5)

– Learn Clean progression

– Rest 60s

Metcon

Metcon (Time)

3 Rounds:

– 60s Row

– Rest 30s

– 60s Mountain Climbers

– Rest 30s

– 60s Farmer Carry

– Rest 30s

– 60s Shuttle Run

– Rest 30s

– 60s Single Unders