Friday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

BODY FLOW…

1:00 Cat-Cows

1:00 Elbow to Instep w/ Rotation (each side)

1:00 Tempo Air Squats (5211) (Stay active)

1:00 Wall-Sit

With an empty barbell, perform…

10 Back Squats

8 Cossack Squats

6 Kang Squats

4 Tempo Back Squats (30X1)

Strength

Back Squat (5×5 (30X1)*)

5×5 (30X1)*

Back Squat

*Use 75-80% of 5RM for all sets.

(Score is Load)

Workout

Metcon (Weight)

E2MOM x 14 MINUTES

7 Back Squat (155/105)|(135/95)

7 Burpee Over Bar

7 Push Jerk

(Score is Load)

Cool Down

Warm-up (No Measure)

5:00 Flow Stretching

(No Measure)

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