Saturday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

EMOM x 3 MINUTES

10 Jumping Jacks

10 Lunges

10 Air Squats

Into…

AMRAP x 2 MINUTES

Max 40m Shuttle Runs

(No Measure)

Saturday Squats

Metcon (Weight)

EVERY 2:30 x 6 SETS

200m Run

15 DB Front Squats

(Score is Time)

Full-Body Workout

Metcon (Weight)

EMOM x 15 MINUTES

MIN 1 – Max DBL DB Swings

MIN 2 – Max DB Goblet Squats

MIN 3 – Rest or Flow Movement!*

*Do what feels good for 1:00. Athlete chooses whether they want to take Rest or perform 1:00 of Slow Jog, Bike, Row, or just move.

(Score is Weight)

Full-Body Finisher

Metcon (No Measure)

5 SETS (:20 ON/ :10 OFF)*

MOVT 1 – Curl to Press

MOVT 2 – Hollow Body Flutter Kicks

*1 Set is one full round through.

(No Measure)

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