OnRamp Week 5, Day 3

CrossFit Feral – NW – OnRamp to CrossFit

Warm-up

Warm-up (No Measure)

8-6-4-2

Thruster

Push up

Air Squat

Jumping Jack

Strength

1a): Turkish Get Up (3×2 each)

– learn Turkish Get Up

– light weight or no weight

1b): Deadlift (4×5)

– rest 60s

1c): Single Arm DB Push Press (3×6 ea.)

– rest 60s

Metcon

OnRamp Week 5, Day 3 (AMRAP – Reps)

EMOM 12:

Minute 1: 1 TGU each side

Minute 2: 10-20s each side plank

Minute 3: 30s Thrusters

Minute 4: Rest