Thursday
CrossFit Feral – NW – CrossFit
Warm-up
Warm-up (No Measure)
400m Team Run
2 ROUNDS
1:00 Mountain Climbers
1:00 Jumping Jacks
1:00 Groiners (Twist Optional)
1:00 Hollow Rocks
1:00 Alt. Sit-Thrus
2 ROUNDS
10 Scap Pull-Ups
5 False Grip Ring Rows
10 DB Deadlift
10 Lunges
Skill
3 SETS FOR QUALITY*
3 Kip Swings + 3 Kip Swings
& Knees Up + 3 Toes to Bar
*Goal of this session is to
practice progression,
cycling, and connecting
reps. Reduce reps as
needed to complete the 3
movements.
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18 MINUTES
6 Ring Muscle-Ups
18 DB Hang Power Cleans (50/35)|(35/20)
36 Forward Lunges
(Score is Rounds + Reps)
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