CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

2:00 Bike/Run/Row

Into…

3 ROUNDS:

10 Alt Reverse Lunges

10/10 Single Arm DB Deadlifts

10/10 Single Arm DB Bent Over Rows

Workout

Metcon (AMRAP – Rounds and Reps)

ON A 10:00 RUNNING CLOCK…

Max Cal Bike*

*Every 2:00 including 3,2,1 go..perform 10 Up-Downs

-Rest 3:00-

AMRAP x 10 MINUTES

10 Box Jumps (24/20)

10 DB Bent Over Row (50/35)|(35/20)

(Score is Rounds + Reps — Add Cals to Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

8:00 of Flow Yoga or Stretching

(No Measure)

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

AMRAP x 12 MINUTES

10 PVC Pass Throughs

10 DB Deadlifts

10 DB Strict Press

10 Burpees

Workout

“AVA” (AMRAP – Rounds and Reps)

AMRAP x 20:53 MINUTES

400m Run

21 Ground to Overhead (95/65)|(65/45)

(Score is Rounds + Reps)

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

AMRAP x 5 MINUTES

30 Single Unders

5 Burpees

30 Mountain Climbers

5 Burpees

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

5 Sit-Ups

10 Tuck-Ups

15 “Air” Chest Flys*

*No weight, perform chest fly while lying on back.

(Score is Rounds + Reps)

Sunday Sweat

Metcon (AMRAP – Rounds and Reps)

AMRAP x 25 MINUTES

100 Double Unders

800m Run

60 Sit-ups

40 DB Sumo Deadlift

20 DB Alt Hang Snatch

(Score is Rounds + Reps)

Recovery Flow

Warm-up (No Measure)

FOR RECOVERY

1:00 Samson Stretch (R)

1:00 Samson Stretch (L)

1:00 Elbow to Instep (R)

1:00 Elbow to Instep (L)

1:00 Rebound Recovery

(No Measure)

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

EMOM x 3 MINUTES

10 Jumping Jacks

10 Lunges

10 Air Squats

Into…

AMRAP x 2 MINUTES

Max 40m Shuttle Runs

(No Measure)

Saturday Squats

Metcon (Weight)

EVERY 2:30 x 6 SETS

200m Run

15 DB Front Squats

(Score is Time)

Full-Body Workout

Metcon (Weight)

EMOM x 15 MINUTES

MIN 1 – Max DBL DB Swings

MIN 2 – Max DB Goblet Squats

MIN 3 – Rest or Flow Movement!*

*Do what feels good for 1:00. Athlete chooses whether they want to take Rest or perform 1:00 of Slow Jog, Bike, Row, or just move.

(Score is Weight)

Full-Body Finisher

Metcon (No Measure)

5 SETS (:20 ON/ :10 OFF)*

MOVT 1 – Curl to Press

MOVT 2 – Hollow Body Flutter Kicks

*1 Set is one full round through.

(No Measure)

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK…

200m Run

100 Single Unders

50 Mountain Climbers

40 Jumping Jacks

20 Hollow Rocks

(No Measure)

Full-Body Strength

Metcon (AMRAP – Reps)

3 SETS FOR MAX REPS

1:00 DB Tricep Extensions

1:00 DB Bent Over Rows

1:00 DB Suitcase Calf Raises

-Rest as Needed b/t Sets-

(Score is Reps)

Full-Body Sprint Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

6 Up-Downs

6 DB Hang Power Cleans

-1:30 Rest-

AMRAP x 5 MINUTES

5 Up-Downs

5 DB Hang Power Cleans

-1:00 Rest-

AMRAP x 4 MINUTES

4 Up-Downs

4 DB Hang Power Cleans

(Score is Rounds Reps)

Core Finisher

Metcon (No Measure)

AMRAP x 5 MINUTES

20 Plank Shoulder Taps

15 Tuck-ups

20 Deadbugs

(No Measure)