Sunday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

Row/Bike 1:00

5 Push Up to Pike

10 Shoulder Taps

10 Box Step Ups

5/5 Single DB Up Downs

Strength

Metcon (No Measure)

3 SETS

Max Reps DB Floor Press (Athlete Choice)

20 Perfect Hollow Rocks

-Rest as Needed b/t Sets-

(No Measure)

Workout

Metcon (AMRAP – Reps)

2 SETS

1:30 – Max Single DB Burpees (Athlete Choice)*

1:30 – Max Single DB Box Step-Ups (24/20)

1:30 – Row or Bike for Cals

1:30 – Max Slam Balls (20/10)

1:30 Max Plank Hold

-Rest 1:30 b/t Sets-

*Athlete Choice for the weight on the single DB. On the Step-Ups, DB can be held any way.

(Score is Reps)