Friday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK

1:00 Cardio Choice

100 Single Unders

50 Mountain Climbers

40 Jumping Jacks

20 Hollow Rocks

(No Measure)

Full-Body Strength

Metcon (Weight)

E2MOM x 14 MINUTES

10 DB Russian Step-Ups

8 DB Up-Downs

6 DB Shoulder Press

(Score is Load)

Full-Body Sprint Workout

Metcon (AMRAP – Reps)

3 SETS

1:30 – Max DB Renegade Row

1:30 – Plank Hold

1:30 – Max Double Unders

-Rest 1:30 bt/ Sets-

(Score is Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

ON A 4:00 RUNNING CLOCK…

Max DB Curls

*Every time you break, perform 10 Hollow Rocks.

then…

Check out today’s NCMOBILITY from The Ready State!

(No Measure)