Happy Birthday, Daniel Davis!!!
New Class Hours starting in September! Check Email, Wodify, FB Group or ask a Coach!
CrossFit Feral – NW – CrossFit
– Strength: Final week of Back Squats/Touch n Go Deads. Loading is slightly heavier but all sets should be fast.
– Metcon: Today’s workout is about being efficient with your deadlifts so they do not affect your run mechanics too much. Loading should be relatively heavy, but capable of doing sets of 5/5. Shoot for 85% effort.
Warm-up (No Measure)
5 Minutes of Dynamic Warm-up then with a barbell and a band:
3 Rounds of:
5 Front Squats
10 X-Band Walks Left + Right
5 Glute Bridges (1 count a top)
1): Back Squat (6×2 EMOM @70%)
– 2 sec pause
2): Metcon (No Measure)
Touch n Go Deadlift: 3 x 3, up to a moderate/heavy weight to prepare for Metcon. Rest 60s.
BP: Sandstorm (AMRAP – Rounds and Reps)
10 Deadlifts (185/125)
200 Meter Run
100-150 Banded Face pull-aparts