OnRamp Week 5, Day 1

CrossFit Feral – NW – OnRamp to CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds of 20 work/10 rest.

1a) Single Unders

1b) Elbow Plank

1c) Russian Swings

– Then, foam roll or ball in glute x 30s each side

Strength

1a): Overhead Squat (3×5)

– rest 60s

1b): Close Grip Strict Chin-ups (3×5)

– partner assisted

– rest 60s

*sub with supinated grip barbell rows 3×10

Metcon

OnRamp Week 5, Day 1 (Time)

For time (8:00 cap):

21-15-9

Wallballs

*Run 100 meters after each set