Monday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 Jumping Jacks

10 Alt. Lunges

10 Air Squats

10 Sit-Ups

(No Measure)

Full-Body Strength

Metcon (Weight)

EMOM x 15 MINUTES*

MIN 1 – 10 DB Power Cleans into Front Rack Hold

MIN 2 – 10 DB Suitcase Reverse Lunges into Suitcase Hold

MIN 3 – 10 Push-Ups then Max Push-Up Plank

*After completing the 10 reps, athlete performs the second movement until the end of the minute.

(Score is Load)

Full-Body Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

20 Alt. Jumping Lunges

20 DB Sumo Deadlift

20 DB Push Press

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

AMRAP x 5 MINUTES

20 Russian Twist

20 Hollow Rocks

20 Leg Lifts

(No Measure)