Friday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

AMRAP x 5 MINUTES

1:00 Cardio Choice

10 Glute Bridge-Ups

10 Alt. Lunges w/ a Twist

(No Measure)

Full-Body Strength

Metcon (Weight)

5 SETS (:40 ON / :20 OFF)

Double DB Swing*

Immediately into…

5 SETS (:40 ON / :20 OFF)

Double DB Crawl

*Option for single or double DB swing

(Score is Load)

Full-Body Sprint Workout

Metcon (AMRAP – Reps)

7 SETS

1:00 – Max DB Power Clean

-Rest :30-

1:00 – Max Effort Cardio Choice

-Rest :30-

*No additional rest b/t Sets

(Score is Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

3 SETS

20 Heel Taps Over DB

20 Bicycle Crunches

20 Tuck-Ups

-Rest as Needed b/t Sets-

then…

Check out today’s NCMOBILITY from The Ready State!

(No Measure)

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