Sunday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

AMRAP x 1 MINUTE

Max Single Unders

into…

AMRAP x 1 MINUTE

Max Reverse Lunges

into…

AMRAP x 1 MINUTE

Max DB Upright Rows

into…

AMRAP x 1 MINUTE

Max High Knees

into…

AMRAP x 1 MINUTE

Max Push-ups

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

10 Tuck Jumps

10 Tuck-ups

10 Glute Bridge-Ups

(Score is Rounds + Reps)

Sunday Sweat

Metcon (Time)

ON A 15:00 RUNNING CLOCK…

800m Run

60 Sit-Ups

60 DB Deadlifts

60 Up-Down Jump-Over

-Rest Remaining Time-

ON A 10:00 RUNNING CLOCK

600m Run

40 Sit-Ups

40 DB Deadlifts

40 Up-Down Jump-Over

-Rest Remaining Time-

ON A 5:00 RUNNING CLOCK…

400m Run

20 Sit-Ups

20 DB Deadlifts

20 Up-Down Jump-Over

(Score is Total Time)

Recovery Flow

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Yoga or Stretching*

*Athlete Choice

(No Measure)