Monday, July 22, 2019

CrossFit Feral – NW – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

2 Rounds:

5 Slow Wall Squats

:30s Alternating Warrior Squats

5 Walkouts

200m Jog

2 Rounds:

1:00 Thoracic Opener

1:00 Laying Front Rack Stretch

1:00 (:30s each side) Dorsiflexion

Strength

Stamina Squats:

Alternating “On the Minute” x 12 (6 Rounds)

Odd Minutes – 3 Front Squats

Even Minutes – 6 Back Squats

Barbell – 69% of 3-Rep Back Squat

This is an increase of 6% from two weeks ago, and as a refresher, this is the same loading for *both* lifts.

ODD: Front Squat

EVEN: Back Squat

Metcon

Hot Sauce (4 Rounds for reps)

Part #1

AMRAP 3:00

21/15 Calorie Row

21 Lateral Burpees over Rower

Max Overhead Squats (75/55)

Rest 3:00

Part #2

AMRAP 3:00

18/13 Calorie Row

18 Lateral Burpees over Rower

Max Overhead Squats (95/65)

Rest 3:00

Part #3

AMRAP 3:00

15/11 Calorie Row

15 Lateral Burpees over Rower

Max Overhead Squats (115/85)

Rest 3:00

Part #4

AMRAP 3:00

12/9 Calorie Row

12 Lateral Burpees over Rower

Max Overhead Squats (135/95)

Score = max OHS each round only (no row cals or burpees included in score)

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