OnRamp Week 1, Day 1

Announcements

New Class Hours starting in September! Check Email, Wodify, FB Group or ask a Coach!

CrossFit Feral – NW – OnRamp to CrossFit

Warm-up

BP Dynamic Warmup (No Measure)

– Walking lunges

– Carioca

– Soldier kicks

– Skip

– Bear crawl, etc.

Strength

Back Squat (3×3)

Front Squat (3×3)

Metcon

OnRamp Week 1, Day 1 (AMRAP – Rounds and Reps)

AMRAP 12:

Run 100 meters

10 Wallballs

Run 100 meters

5-10 Ring Rows