Saturday

CrossFit Feral – NW – FERAL45

Warm-up

Warm-up (No Measure)

1 ROUND

20 Mountain Climbers

8/8 SA DB Front Squat

10/10 SL Glute Bridges

Into..

1 ROUND

25 Jumping Jacks

6/6 SA DB Push Press

10 Kip Swings

Into..

1 ROUND

100m run

4/4 SA DB Thruster

10 Kipping Knees to Chest

Strength

Metcon (Weight)

2 SETS

1:30 Banded Plank Hold

12/12 SA DB Hammer Curls

30 Banded Glute Bridges

-Rest 1:30 b/t Sets-

(Score is Weight)

Partner Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 16 MINUTES

4 DB Thrusters (50/35)|(35/20)

6 Toes 2 Bar

100m Run

*Partner 1 completes one full round while Partner 2 rests. Then switch.

(Score is Rounds + Reps)