Saturday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

EMOM x 4 MINUTES

12 Air Squats + Max Plank Hold

(No Measure)

Saturday Squats

Metcon (Weight)

EMOM x 9 MINUTES

MIN 1 – Slow DB Goblet Squats (Heels Elevated)

MIN 2 – Fast DB Goblet Squats (Normal)

MIN 3 – :45 Squat Hold

(Score is Load)

Full-Body Workout

Metcon (AMRAP – Reps)

5 SETS FOR MAX REPS

1:00 – Air Squats

1:00 – DB Wide Stance DB Russian Swing

1:00 – Double Unders

1:00 – DB “Double Squat” Thrusters*

-Rest 1:00 b/t Sets-

*1 Rep = 2 Squats + 1 Overhead

(Score is Reps)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!