Monday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

AMRAP x 2 MINUTES

20 Jumping Jacks

10 Sit-Ups

5 Up-Downs

-1:00 Rest-

AMRAP x 2 MINUTES

20 Single Unders

10 Sit-Ups

5 Burpees

(No Measure)

Full-Body Strength

Metcon (AMRAP – Reps)

EMOM x 5 MINUTES

:30 Max DB “Speed” Floor Press

:30 Max Glute Bridge Hold

-Rest 2:00-

EMOM x 5 MINUTES

:30 Max Single DB Curls

:30 Max Single DB Overhead Hold

(Score is Reps)

Full-Body Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

10 Alt. Hang DB Snatch

5/5 DB Push Press

10 Jumping Air Squats

-Rest 1:00-

AMRAP x 7 MINUTES

10 Alt. Hang DB Snatch

5/5 DB Push Press

10 Jumping Air Squats

(Score is Rounds + Reps)

Core Finisher

Metcon (No Measure)

2 SETS

1:00 Glute Bridge Hold

:30 Single Leg Glute Bridges (L)

:30 Single Leg Glute Bridges (R)

-1:00 Rest b/t Sets-

(No Measure)