Happy Birthday Louis!

CrossFit Feral – NW – CrossFit

Warm-up

Warm-up (No Measure)

45 Seconds

Active Samson + Air Squats at Top

Front Plank Hold

30 Seconds

Slow Air Squats

Push-up Shoulder Taps

15 Seconds

Jumping Air Squats

Hollow Hold

Dumbbell Warmup

*Completed With 2 Light Dumbbells: *

5 Romanian Deadlifts

5 Muscle Cleans

5 Strict Press and Reach

5 Push Presses

5 Front Squats

Mobility

Pec Stretch on Wall: 1 Minute Each Side

Strength

Bench Press (Build to heavy set of 7)

Metcon

Mass Destruction (AMRAP – Rounds and Reps)

AMRAP 12:

4 Strict Pull-ups

8 Dumbbell Strict Presses (35’s/20’s)

12 Medicine Ball Squat Jumps (20/14)