Friday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

AMRAP x 5 MINUTES

100m Run

10 SA Russian DB Swing (R)

10 SA Russian DB Swing (L)

5/5 Single DB Deadlift

(No Measure)

Full-Body Strength

Metcon (Weight)

6 SETS

:30 DBL DB Snatch (:01 Pause Overhead)

:30 DB Push Press (:01 Pause Overhead)

-Rest 1:00 b/t Sets-

(Score is Load)

Full-Body Workout

Metcon (AMRAP – Reps)

5 SETS (:45 ON / :15 OFF)

Max Double Unders*

-Rest 1:00-

5 SETS (:45 ON / :15 OFF)

Max DB Alt. Hang Snatch

-Rest 1:00-

5 SETS (:45 ON / :15 OFF)

Max Up-Down + Tuck Jump

(Score is Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

3 SETS FOR QUALITY

20 Heel Taps Over DB

20 Alt. V-Ups

20 Hollow Rocks

then…

Check out today’s NCMOBILITY from The Ready State!

(No Measure)