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)

0 replies

Leave a Reply

Want to join the discussion?
Feel free to contribute!

Leave a Reply

Your email address will not be published. Required fields are marked *