Friday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 DB Bent Over Rows

8 Lateral Jumps Over DB

6 Single DB Deadlift

2 DB Up-Downs

(No Measure)

Full-Body Strength

Metcon (Weight)

EVERY 2:00 x 6 SETS

5/5 Single DB Upright Rows

6/6 Single DB Shoulder Press

7/7 Single Leg Glute Bridge-Up*

*7 Reps with L Leg Extended then 7 Reps with R Leg Extended

(Score is Weight)

Full-Body Sprint Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

6 DBL DB Russian Swing

8 DB Push Press

10 Up-Downs

-1:00 Rest-

AMRAP x 5 MINUTES

6 DBL DB Russian Swing

8 DB Push Press

10 Up-Downs

-1:00 Rest-

AMRAP x 5 MINUTES

6 DBL DB Russian Swing

8 DB Push Press

10 Up-Downs

(Score is Rounds + Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

AMRAP x 1 MINUTE

Max Alt. V-ups

into…

AMRAP x 3 MINUTES

20 Hollow Rocks

40 Russian Twists

into…

AMRAP x 1 MINUTE

Max Alt. V-ups

(No Measure)