Friday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

EMOM x 4 MINUTES

10 Single DB Russian Swing + Max Sit-ups

(No Measure)

Full-Body Strength

Metcon (Weight)

3 SETS ON A 10:00 CLOCK…

6 DB Deadlifts

8 DB Hang Power Cleans

10 DB Up-Downs

-Rest as Needed b/t Sets-

(Score is Load)

Full-Body Sprint Workout

Metcon (AMRAP – Reps)

EMOM x 5 MINUTES

:45 Max Up-Downs

-2:00 Rest-

EMOM x 5 MINUTES

:45 Max DB Hang Power Clean

-2:00 Rest-

EMOM x 5 MINUTES

:45 Max DB Renegade Row*

*No push-up

(Score is Reps)

Finisher + NCMOBILITY

Warm-up (No Measure)

AMRAP x 5 MINUTES

2,4,6,and so on…

Glute Bridges

Alt. V-ups

then…

Check out today’s NCMOBILITY from The Ready State!

(Score is Reps)