Friday, June 21, 2019

CrossFit Feral – NW – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

200m Jog

30 Double-Unders

10 Burpees

5 Strict Pull-Ups

10 Hollow Rocks

20 Banded Good Mornings

2 Rounds:

5 Wall Squats

10 Stiff-Legged Deadlifts (empty barbell)

:15s Deadhang Hold on PU Bar

:30s Alternating Warrior Squats

5-3-1:

Walkouts

Spiderman + Reach (each side)

Strength

Opening with waves (see % & reps below), building to a heavier single. These weights are similar to our very first deadlift loads at the start of the cycle.

Then:

Take 12:00 total to build to a heavy at each, in this order:

1. Heavy Single

2. Heavy 10-Rep

A: Deadlift (Heavy 1-rep)

B: Deadlift (Heavy 10-rep)

Metcon

El Nino (Time)

For Time:

1 Mile Run

50 DB Snatches (50/35)

400m Medball Run (20/14)

30 Pull-Ups

20 Burpee Box Jumps (24″/20″)