Friday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES

10 SA Russian DB Swing (R)

10 SA Russian DB Swing (L)

5/5 Single DB Deadlift

(No Measure)

Full-Body Strength

Metcon (AMRAP – Reps)

3 SETS FOR MAX REPS

1:00 – DB Sumo Deadlift

1:00 – Tuck-Ups

1:00 – Wall Sit

-No Additional Rest b/t Sets-

(Score is Reps)

Full-Body Sprint Workout

Metcon (Time)

E2MOM x 10 MINUTES

10 Tuck Jumps

20 DB Hang Power Cleans

50 Double Unders

-Rest 2:00-

E2MOM x 10 MINUTES

10 Tuck Jumps

20 Alt. DB Snatch

50 Double Unders

(Score is Each Set for Time)

Finisher + NCMOBILITY

Metcon (No Measure)

5 SETS (:40 ON/ :20 OFF)

“Long” Plank*

Then…

Check out today’s NCMOBILITY from The Ready State!

*In the Long Plank, place you arms as far out in front of you as you can while maintaining an active hold.

(No Measure)

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