Sunday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

EMOM x 5 MINUTES

5 Burpees into Max Single Unders

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Rounds and Reps)

AMRAP x 3 MINUTES

10 Mountain Climbers

5 Push-ups

Immediately into…

ON A 3:00 RUNNING CLOCK…

50 Mountain Climbers

Max Push-Ups in Remaining Time

(Score is Rounds + Reps)

Sunday Sweat

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

14 DB Deadlift

1:00 Plank Hold

2:00 Cardio (Athlete Choice)

-2:00 Rest-

AMRAP x 12 MINUTES

14 DB Deadlift

1:00 Plank Hold

2:00 Cardio (Athlete Choice)

(Score is Rounds + Reps)

Recovery Flow

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Yoga or Stretching*

*Athlete Choice

(No Measure)