Monday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

5 SETS (:20 ON / :10 OFF)*

MOVT 1 – Single DB Strict Press

MOVT 2 – Mountain Climbers

*Both movements = 1 Set

(No Measure)

Full-Body Strength

Metcon (AMRAP – Reps)

AMRAP x 2 MINUTES

Max Push-ups

-1:00 Rest-

EMOM x 10 MINUTES

MIN 1 – :40 Max DB Hammer Curls

MIN 2 – :40 Max DB Strict Press

-1:00 Rest-

AMRAP x 2 MINUTES

Max Push-ups

(Score is Reps)

Full-Body Workout

Metcon (4 Rounds for reps)

4 SETS

1:00 – DBL DB Snatch

1:00 – :30 DB Floor Press into :30 DB Hollow Flutters

1:00 – Max Distance Run, Bike, or Row

-Rest 1:00 b/t Sets-

(Score = reps DBL DB Snatch + Floor Press + Flutters)

Finisher + NCMOBILITY

Metcon (No Measure)

EMOM x 4 MINUTES

MIN 1 – :40 DB Side Bend (R)

MIN 2 – :40 DB Side Bend (L)

into…

AMRAP x 1 MINUTE

Max Russian Twists

(No Measure)