Monday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

EMOM x 12 MINUTES

Min 1- :40 Shuttle Run

Min 2- :40 Russian KB (or DB) Swing

Min 3- :20 Russian Twist + :20 Hollow Hold

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 25 MINUTES

400m Run

25/20 Cal Bike

20 Barbell Good Morning*

15 Strict Sit-up

*GHD Hip Extension can also be performed

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

3 SETS FOR MAX REPS

DB Deficit Push-ups

DB Bent Over Row

DB Hammer Curl

-Rest as Needed b/t Sets-

(No Measure)

Conditioning

Track your miles and burpees for BINGO here…

1 Mile Run (AMRAP – Reps)

Mile challenge

Run as many miles as possible. Only compete miles count and they must be done aside from the workout.

1 mile = 1 Rep

Burpee Challenge (AMRAP – Reps)

Complete as many burpees as possible.

Minimun of 20 to count.