Saturday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

3 SETS

:30 Lunge w/ Twist

:30 Kang Squats

(No Measure)

Saturday Squats

Metcon (Weight)

4 SETS ON A 12:00 CLOCK…

1:00 Wall Sit

10 Goblet Lunge Squats*

*1 Rep = Forward Lunge R + Forward Lunge L + Squat.

-Rest as Needed b/t Sets-

(Score is Load)

Full-Body Workout

Metcon (AMRAP – Reps)

8 SETS, :20 ON / :10 OFF

Bottom to Bottom Air Squats*

-2:00 Rest-

AMRAP x 6 MINUTES

8 DB Filly Lunges*

16 Alt. Jumping Lunges

*Hold 1 DB Overhead and other in Front Rack, switch arm positions after 4 lunges.

-Rest 2:00-

8 SETS, :20 ON / :10 OFF

Bottom to Bottom Air Squats*

(Score is Lowest Rounds of Reps)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!