Happy Birthday, Coach Amber!

CrossFit Feral – NW – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

Into 1 Round:

10 Pausing Glute Bridges

20 Abmat Sit-Ups

… 1:00 Laying Front Rack Stretch

200m Moderate Run

Into 2 Rounds:

:15s Superman Static Hold

:15s Handstand Hold Stretch

… 1:00 Laying Front Rack Stretch

Into 3 Rounds:

5 Deadlifts

4 Hang Muscle Cleans

3 Power Cleans

100 Meter Jog

All with an empty barbell.

Metcon

Mind Eraser (AMRAP – Rounds and Reps)

AMRAP 20:

7 Power Cleans 115/85

7 Burpees

200 Meter Run

RX+: 135/95

L2: 95/65

Midline

3 Giant Sets:

20 Weighted ABMSUs (RX+: GHD Sit-Ups)

40 Banded Push Downs

100m Farmers Carry

Rest 2:00 between sets.

Not for score or time, we are purposefully tiring ourselves before the farmers carries. On these walks, let’s challenge ourselves with the loading. Free to build across the three rounds.