Friday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 Sit-Ups

10 Glute Bridge-Ups

10 Alt. Lunges w/ a Twist

(No Measure)

Full-Body Strength

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES*

MIN 1 – :45 Double DB Swing

MIN 2 – :45 DB Front Rack Hold

MIN 3 – :45 Heel Taps Over DB

*:45 Work / :15 Rest Each Minute.

(Score is Reps)

Full-Body Sprint Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 3 MINUTES

40m Shuttle Run*

30 Single Unders

-Rest 1:00-

AMRAP x 3 MINUTES

40m Shuttle Run

5 Single DB Front Squats**

-Rest 1:00-

AMRAP x 3 MINUTES

40m Shuttle Run

30 Single Unders

-Rest 1:00-

AMRAP x 3 MINUTES

40m Shuttle Run

5 Single DB Front Squats

*40m = 10m Down & Back x 2

**Hold DB Across Chest

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

EMOM x 5 MINUTES

12 Weighted Sit-Ups*

*Hold DB across chest

(No Measure)