Monday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

3:00 Cardio Choice (Bike or Row)

…Increase Pacing Each Minute

-Min 1: Smooth & Easy

-Min 2: Moderate & Breathing Heavier

-Min 3: Tough Pace & Approaching Breathless

into…

AMRAP x 4 MINUTES

25’ Slow & Intentional Crab Walk

10 Slam Ball or Wall Ball Deadlifts

10 Up-Downs

5 Strict Pull-Up or Strict Ring Rows

*From here, go into a movement breakdown for each movement in the workout. Start from the bottom and work your way to the top.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 25 MINUTES

30/25 Cal Bike

15 Ring Rows

30 Slam Balls (30/20)|(20/10)

100’ Bear Crawl Moving the Slam Ball*

*In the crawl position, push the Slam Ball forward by alternating b/t Left and Right arms.

(Score is Rounds + Reps)

Metcon (AMRAP – Rounds and Reps)

AMRAP x 25 MINUTES

30/25 Cal Bike

15 Ring Rows

30 Slam Balls (30/20)|(20/10)

100’ Bear Crawl Moving the Slam Ball*

*In the crawl position, push the Slam Ball forward by alternating b/t Left and Right arms.

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Pigeon (L/R, 1:00/ea)

2:00 Saddle Stretch

2:00 Non-Active Squat Hold

(No Measure)