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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