Monday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 DB Deadlift

:30 Plank

100m Run

(No Measure)

Full-Body Strength

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 12 DB Hang Power Cleans

MIN 2 – 12 DB Shoulder to Overhead*

MIN 3 – 1:00 Cardio (Athlete Choice)

*Can choose Push Press or Jerk, practice the movement you will do in the workout.

(Score is Load)

Full-Body Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

400m Run*

1 Round of DB Complex**

*1:00 of Jump Rope + 1:00 Up-Downs if can’t run

**Complex…

12 DB Deadlift

9 DB Hang Power Clean

6 DB Push Press

(Score is Rounds + Reps)

Core Finisher

Metcon (No Measure)

5 SETS

:30 Flutter Kicks

:30 Superman Hold

-Rest as Needed b/t Sets-

(No Measure)