Friday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

EMOM x 3 MINUTES

:30 High Knees

:30 Air Squats

(No Measure)

Full-Body Strength

Metcon (Weight)

EMOM x 5 MINUTES

12 Alt. DB Snatch + Max Double Unders

-2:00 Rest-

EMOM x 5 MINUTES

12 Alt. DB Power Clean + Max Double Unders

(Score is Load)

Full-Body Sprint Workout

Metcon (4 Rounds for reps)

8 ROUNDS, :20 ON / :10 OFF

TABATA 1 – Alt. DB Hang Snatch

TABATA 2 – Plyo Push-ups

TABATA 3 – Sit-Ups

TABATA 4 – DB Ground to Overhead*

*Hold DB by both heads, parallel to body

-1:00 Rest b/t Tabatas-

(Score is Each Round for Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

AMRAP x 5 MINUTES

20 Alt. Bicycle Kicks

20 Tuck-ups

20 Russian Twists

then…

Check out today’s NCMOBILITY from The Ready State!

(No Measure)