OnRamp Week 3, Day 3

CrossFit Feral – NW – OnRamp to CrossFit

Warm-up

Warm-up (No Measure)

Dynamic Warm-up

*Same as last week, but include a

few new dynamic movements as

well as X-Band Walks x 10 steps

each direction

Strength

1a): Deadlift (4×5)

– rest 60s

– increase weight as last week

1b): DB Push Press (3×5)

– rest 60s

– slightly heavier than last week

Metcon

Metcon (2 Rounds for reps)

EMOM 12

Minute 1: 30 sec max cal row

Minute 2: 30 sec max rep KBS