Monday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK

400m Run

10 DB Suitcase Lunges

10 DB Curl to Press

10 Up-Downs

(No Measure)

Full-Body Strength

Metcon (Weight)

EMOM x 12 MINUTES*

MIN 1 – 6 DB Snatch (R) + 6 DB Push Press (R)

MIN 2 – 6 DB Snatch (L) + 6 DB Push Press (L)

*Athletes will complete 6 Snatches on the Right Arm immediately into 6 Push Press on the same arm.

(Score is Weight)

Full-Body Workout

Metcon (AMRAP – Reps)

3 ROUNDS FOR MAX REPS

1:00 – DB Thruster

1:00 – Sit-Ups

1:00 – DB Sumo Deadlifts

1:00 – Tuck Jumps

-Rest 1:00 b/t Rounds-

(Score is Reps)

Core Finisher

Metcon (No Measure)

AMRAP x 3 MINUTES

20 Slow Hollow Body Flutter Kicks

20 Alt. V-ups

into…

AMRAP x 2 MINUTES

Max Plank Hold

(No Measure)