Friday, September 28, 2018

CrossFit Feral – NW – CrossFit

– Strength: Today we’ll spend some time working the upper-body. Build to a heavy set of 4 on the Push Press.
– Metcon: Max Effort test today! Don’t try to pace this test, just go all-out!


Warm-up (No Measure)

5 Minutes of Funnel Tag

Then grab empty barbells and complete

3 Rounds of:

10 Bent-over Rows

8 Push Press

6 Barbell Curls

10s Side Plank each set

*Empty Bar for all sets


1): Push Press (10-8-6-4)

– Build to a challenging set

2): DB/KB Tricep Extensions (3×15)

3): Barbell Curls (3×10)


This test today should be an all-out effort. Choose ONE – AA Bike OR Row

4 Minutes Max Calories: Assault Bike Test (Calories)

4 Minutes Max Calories: Row Test (Calories)

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