Monday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

EMOM x 2 MINUTES

:30 High Knees

:30 Butt Kickers

into…

EMOM x 3 MINUTES

20 Jumping Jacks + 20 DB Toe Taps

(No Measure)

Full-Body Strength

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

MIN 1 – :45 Max Front Squat + Lunge*

MIN 2 – :45 Max DB Floor Press**

*1 Rep = FS + Lunge L + Lunge R

**Hold Top of Glute Bridge-Up While Pressing

(Score is Reps)

Full-Body Workout

Metcon (AMRAP – Rounds and Reps)

3 SETS

AMRAP x 5 MINUTES

6 Up-Downs

8 Shoulder Taps (Each Side)

10 Lungesters*

-Rest :30 b/t Sets-

*1 Rep = Single Side Reverse Lunge into Overhead Press

(Score is Rounds + Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

ON A 5:00 RUNNING CLOCK…

Accumulatre Max Time in Elbow Plank

then…

Check out today’s NCMOBILITY from The Ready State!

(No Measure)