Sunday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

EMOM x 5 MINUTES

7 Burpees into Max Single Unders

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

7 Burpees

7 V-Ups or Tuck-Ups

7 Hollow Rocks

(Score is Rounds + Reps)

Sunday Sweat

Metcon (AMRAP – Reps)

EMOM x 24 MINUTES

MIN 1 – :50 Max DB Russian Swings

MIN 2 – :50 Max DB Up-Down

MIN 3 – :50 “Strict” Sit-Ups*

MIN 4 – :50 “Strict” Burpee**

*Strict Sit-Up involves very minimal arm throw.

*Today’s Strict Burpee is 4 steps…Step back to plank / Push-Up / Step up to stand / Jump.

(Score is Reps)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!