Friday

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)