Monday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

AMRAP x 2 MINUTES

20 Jumping Jacks

10 Sit-Ups

5 Up-Downs

into…

AMRAP x 2 MINUTES

20 Single Unders

10 Sit-Ups

5 Burpees

(No Measure)

Full-Body Strength

Metcon (Weight)

E2MOM x 14 MINUTES

10 DB Romanian Deadlifts

8 DB Bent Over Rows

6 DB Ground to Overhead

(Score is Load)

Full-Body Workout

Metcon (AMRAP – Reps)

ON A 3:00 RUNNING CLOCK…

Cardio Choice 1

-Rest 1:00-

ON A 2:00 RUNNING CLOCK…

Cardio Choice 2

-Rest 1:00-

EMOM x 8 MINUTES

MIN 1 – :45 DB Muscle Clean

MIN 2 – :45 Burpees Over DB

(Score is Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

ON A 4:00 RUNNING CLOCK…

Accumulate as much time as possible in Elbow Plank*

*Every time you break, perform 15 Push-Ups

then…

Check out today’s NCMOBILITY from The Ready State!

(No Measure)