Sunday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

AMRAP x 5 MINUTES

30 Single Unders

5 Burpees

30 Mountain Climbers

5 Burpees

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

5 Sit-Ups

10 Tuck-Ups

15 “Air” Chest Flys*

*No weight, perform chest fly while lying on back.

(Score is Rounds + Reps)

Sunday Sweat

Metcon (AMRAP – Rounds and Reps)

AMRAP x 25 MINUTES

100 Double Unders

800m Run

60 Sit-ups

40 DB Sumo Deadlift

20 DB Alt Hang Snatch

(Score is Rounds + Reps)

Recovery Flow

Warm-up (No Measure)

FOR RECOVERY

1:00 Samson Stretch (R)

1:00 Samson Stretch (L)

1:00 Elbow to Instep (R)

1:00 Elbow to Instep (L)

1:00 Rebound Recovery

(No Measure)