Friday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

AMRAP x 1 MINUTE

Max Burpees

-:30 Rest-

AMRAP x 1 MINUTE

Max Reverse Lunges

-:30 Rest-

AMRAP x 2 MINUTE

:30 High Knees

:30 Air Squats

(No Measure)

Full-Body Strength

Metcon (AMRAP – Reps)

5 ROUNDS FOR QUALITY*

5 DB Devils Press

10 DB Reverse Lunges

*Goal is quality reps under control for all 5 rounds

(Score is Reps)

Full-Body Sprint Workout

Metcon (AMRAP – Reps)

ON A 3:00 RUNNING CLOCK…

Max DB Hang Power Cleans

(Score is Reps)

-Rest 1:00-

AMRAP x 8 MINUTES

100m Run

15 Sit-Ups

20 Walking Lunges

(Score is Rounds + Reps)

-Rest 1:00-

ON A 3:00 RUNNING CLOCK

Max DB Hang Power Cleans

(Score is Reps)

Core Finisher

Metcon (No Measure)

5 SETS (:50 ON / :10 OFF)

Glute Bridge Hold*

*Squeeze abs and glutes to hold top of the bridge

(No Measure)