Sunday
CrossFit Feral – NW – CROSSFIT
Warm-up
Warm-up (No Measure)
1 ROUND (5:00 Cap)
:30 Wall Sit
:15/:15 Doorway Stretch (L/R)
:30 Reverse Plank
:30 Wall Sit
Immediately into…
3 ROUNDS (5:00 Min Cap)
10 Jumping Air Squats
10 Scap Push Ups
10 Kip Swings
Workout
Metcon (Time)
FOR TIME
10 Rounds of “CINDY”*
Immediately into…
“T2B FRAN”
21-15-9
Thrusters (95/65)|(65/45)
Toes to Bar
*1 Round of “CINDY” is…
5 Pull-Ups
10 Push-Ups
15 Air Squats
(Score is Time)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
8:00 Flow Stretching…
Recommended Flow:
Cobra Stretch
Dragon Stretch (L)
Dragon Stretch (R)
Saddle Stretch w/ Arm Cross (L)
Saddle Stretch w/ Arm Cross (R)
Seated Forward Fold
Rebound Recovery
(No Measure)
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