Friday
CrossFit Feral – NW – CROSSFIT
Warm-up
Warm-up (No Measure)
3-4 ROUNDS W/ SINGLE KB or DB
10 KB or DB Romanian DL
5/5 Single Arm KB or DB Bent Over Rows
:15 Left Arm DB Front Rack Hold
:15 Left Arm DB Overhead Hold
:15 Right Arm DB Front Rack Hold
:15 Right Arm DB Overhead Hold
10 “Strict Burpees”*
*Strict Burpee = Air Squat Down + Sprawl Back + Push-up + Sprawl Up + Air Squat Up…
Skill
Metcon (No Measure)
ON A 12:00 RUNNING CLOCK…
8:00 – Practice Kipping HSPU Breakdown
4:00 – Practice Tempo DL Drill w/ Empty Barbell
(No Measure)
Workout
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Finisher
Metcon (No Measure)
“TABATA”
8 ROUNDS, :20 ON / :10 OFF
MOVT 1 – Russian Twist
MOVT 2 – Slow Tuck-Ups
*Alternate movements for 8 Rounds total.
(No Measure)
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