Sunday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

AMRAP x 3 MINUTES

2 Sit-Ups

2 Push-Ups

Immediately into…

ON A 2:00 RUNNING CLOCK…

300m Jog

(No Measure)

Bodyweight Pump

Metcon (No Measure)

5 SETS

:30 Crunches

:30 Elbow Plank

:30 Mountain Climbers

-Rest :30 b/t Sets-

(No Measure)

Metcon (No Measure)

5 SETS

:30 Crunches

:30 Elbow Plank

:30 Mountain Climbers

-Rest :30 b/t Sets-

(No Measure)

Sunday Sweat

Metcon (Time)

ON A 15:00 RUNNING CLOCK…

Run 800m

40 Double DB Power Clean

Run 800m

-Rest Remaining Time-

ON A 10:00 RUNNING CLOCK

Run 400m

30 DB Renegade Rows

Run 400m

-Rest Remaining Time-

ON A 5:00 RUNNING CLOCK…

Run 200m

20 DB Devil’s Press

Run 200m

(Score is Total Time)

Recovery Flow

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Yoga or Stretching*

*Athlete Choice

(No Measure)