Happy Birthday, Jenna Downing!!!

CrossFit Feral – NW – CrossFit

Warm-up

PVC Game

*Everytime PVC Drops

1st Drop: 10 Walking Lunges

2nd Drop: Worlds Greatest Stretch x 20s each

3rd Drop: 10 Hollow Rocks + 10 Supermans

4th Drop: 10 V-Ups + 10 Alt. Step-ups

Then Metcon Prep:

Lax Ball x 60s each

– Pec insertion point

– Scapular

Then set-up and perform:

12 Wallballs

12 SDHP (metcon weight)

12 Alt. Step-ups

12 Push Press (same weight as SDHP)

12 Calorie Row

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
60s of each movement

RX: (20,14), (75,55), (20″)

L2: (14,10), (65,35), (20″, 15″)

L1: (10,8), (45,25), (20, 15 step-ups)

Recovery

7-10 Minutes of Light Recovery Work in the form of:

Bike, Row, light foam rolling, light sledpulling.