Saturday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 Air Squats

7 DB Upright Rows

5 Push-ups

(No Measure)

Saturday Squats

Metcon (Weight)

EVERY 3:00 FOR 15 MINUTES

10 DB Front Squats

10 DB Front Rack Reverse Lunges

10 DB Front Squats

(Score is Load)

Full-Body Workout

Metcon (AMRAP – Reps)

AMRAP x 3 MINUTES

Max DB Thrusters

-1:00 Rest-

EMOM x 8 MINUTES

MIN 1 – :50 Squat Rotations*

MIN 2 – :50 Plank Rotations**

-1:00 Rest-

AMRAP x 3 MINUTES

Max DB Thrusters

*From the tall kneeling position, step one leg at a time into bottom of your squat then rotate back down to kneeling position. Repeat cycle.

**From push-up plank, rotate down to elbow plank. Repeat cycle.

(Score is Reps)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!