OnRamp Week 2, Day 1

Announcements

Member Mash Early Registration is now open. Check FB Group or ask a coach.

CrossFit Feral – NW – OnRamp to CrossFit

Warm-up

Warm-up (No Measure)

Rowling Game – 8 rounds

– 1 burpee for every over or under meter (100m)

Strength

1): Front Squat (3×5)

2): Back Squat (3×5)

3): 1-Arm KB Rows (3×8 each)

Metcon

OnRamp Week 2, Day 1 (2 Rounds for reps)

EMOM 20:

Minute 1: 30s of Air Squats

Minute 2: 30s of Elbow Plank

Minute 3: 30s of Rowing

Minute 4: 30s of Mountain Climbers

Minute 5: 30s of Jumping Jacks

*Score Air Squats at Rowing Caloris only