Saturday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 Samson Stretches

10 Alt. Leg Swings

10 Alt. Knee to Chest

10 Alt. Leg Swings

10 Air Squats (slow)

(No Measure)

Saturday Squats

Metcon (Weight)

EMOM x 4 MINUTES

15 Single DB Front Squats (AFAP)*

-1:00 Rest-

ON A 2:00 RUNNING CLOCK…

Max Wall Sit

-1:00 Rest-

EMOM x 4 MINUTES

15 Single DB Front Squats (AFAP)

-1:00 Rest-

ON A 2:00 RUNNING CLOCK…

Max Wall Sit

*As Fast As Possible! Hold DB Across the Chest

(Score is Load)

Full-Body Workout

Metcon (No Measure)

EMOM x 14 MINUTES

MIN 1- Max DB Thrusters

MIN 2 – Max Double Unders

(No Measure)

Full-Body Finisher

Metcon (No Measure)

3 SETS

:30 Hollow Hold

:30 Strict Press

:30 DB Shrugs

(No Measure)