Saturday

CrossFit Feral – NW – FERAL45

Warm-up

Warm-up (No Measure)

TABATA-ISH

4 ROUNDS…:20 ON / :10 OFF

DB Hops

Alternating Single Leg DB Hops

Big Jump DB Hops

Mountain Climbers

4 ROUNDS…:20 ON / :10 OFF

Scap Push-Ups

Arm Circles (small to big)

Up Downs

Push-Ups

4 ROUNDS…:20 ON / :10 OFF

Tuck-Ups

Alternating V-Ups

V-Ups

Plank Hold

HOME: Warm-up (No Measure)

TABATA-ISH

4 ROUNDS…:20 ON / :10 OFF

DB Hops

Alternating Single Leg DB Hops

Big Jump DB Hops

Mountain Climbers

4 ROUNDS…:20 ON / :10 OFF

Scap Push-Ups

Arm Circles (small to big)

Up Downs

Push-Ups

4 ROUNDS…:20 ON / :10 OFF

Tuck-Ups

Alternating V-Ups

V-Ups

Plank Hold

Strength

Metcon (No Measure)

4 SETS FOR QUALITY

30 Double Unders or 10 “Single-Single-Doubles”

10 Diamond Push-ups

7 Toe 2 Bar

(No Measure)

HOME: Metcon (No Measure)

4 SETS FOR QUALITY

:30 Max Mountain Climbers

10 Diamond Push-ups

10 Tuck-Ups

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

10 Double Unders

2 Toes 2 Bar

3 Up-Downs

*Every round, the Double Unders go

up by 10 reps, the Toes 2 Bar go up

by 2 reps, and the Up-Downs go up

by 3 reps.

R1 = 10-2-3 / R2 = 20-4-6 / R3 =

30-6-9…and so on…

(Score is Rounds + Reps)

HOME: Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

10 DB Hops or Mountain Climbers

2 Alt V-Ups

3 Up-Downs

*Every round, the DB Hops or Mountain Climbers go

up by 10 reps, the V-Ups go up by 2

reps, and the Up-Downs go up by 3

reps.

R1 = 10-2-3 / R2 = 20-4-6 / R3 =

30-6-9…and so on…

(Score is Rounds + Reps)