Saturday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

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

MOVT 1 – Air Squats

MOVT 2 – Alt. Groiners

*Both movements = 1 Set

(No Measure)

Saturday Squats

Metcon (Weight)

4 SETS

1:00 DB Front Squats

:30 Air Squats

:30 Squat Hold

-1:30 Rest-

(Score is Weight)

Full-Body Workout

Metcon (3 Rounds for reps)

AMRAP x 2 MINUTES

Max DB Suitcase Lunges

-:30 Rest-

EMOM x 10 MINUTES

MIN 1 – Max Double Unders

MIN 2 – Max DB Hang Snatch

-:30 Rest-

AMRAP x 2 MINUTES

Max DB Suitcase Lunges

(Score is Reps of each AMRAP and EMOM)

Full-Body Finisher

Metcon (No Measure)

AMRAP x 5 MINUTES

10 DB Hammer Curls

10 Deficit Push-ups

20 Sit-ups

(No Measure)