Friday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

EMOM x 3 MINUTES

5 Sit-Ups

10 Jumping Air Squats

30 Mountain Climbers

(No Measure)

Full-Body Strength

Metcon (Weight)

5 SETS ON A 15:00 CLOCK…

10 Slow DB Hammer Curls

10 Slow DB Stirct Press

1:00 Hollow Rocks

(Score is Load)

Full-Body Sprint Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES*

2-4-6 and so on…

Single DB Box Step-Up

Sit-Ups

-Rest 1:00-

AMRAP x 6 MINUTES

2-4-6 and so on…

Single DB Box Step-Up

Sit-Ups

-Rest 1:00-

AMRAP x 6 MINUTES

2-4-6 and so on…

Single DB Box Step-Up

Sit-Ups

*Restart each AMRAP from the beginning.

(Score is Rounds + Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

AMRAP x 5 MINUTES

15 Single DB Front Raises

15 Single DB Bent Over Row

then…

Check out today’s NCMOBILITY from The Ready State!

(No Measure)