Sunday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES

2 Sit-Ups

2 Push-Ups

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 2 MINUTES

“Strict” Burpees*

-:30 Rest b/t Sets-

*1 Strict Burpee = Step Back to Plank + Push-Up + Step Up to Stand + 6″ Jump

(Score is Rounds + Reps)

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 2 MINUTES

“Strict” Burpees*

-:30 Rest b/t Sets-

*1 Strict Burpee = Step Back to Plank + Push-Up + Step Up to Stand + 6″ Jump

(Score is Rounds + Reps)

Sunday Sweat

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

20 Alt. DB Snatch

20 Tuck-ups

1:00 Cardio Choice

-2:00 Rest-

AMRAP x 12 MINUTES

20 Alt. DB Snatch

20 Tuck-ups

1:00 Cardio Choice

(Score is Rounds + Reps)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!