Happy Birthday, Martin!

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

1 ROUND

1:00 Bike

:30 Slam Ball Deadlift

:30 Groiners

Right into…

1 ROUND

1:00 Bike

:30 Slam Ball Push Press

:30 Cossack Squats

Right into…

1 ROUND

1:00 Bike

:30 Slam Ball Ground to OH

:30 Lunges

Extended Warm-up

Warm-up (No Measure)

3 SETS

50′ Slow Table-Top Bear Crawl (aka Quadruped)*

*5 Strict-Up Downs after each set.

1 Rep of Strict Up-Down is…

1 Air Squat Down

1 Sprawl Back to Plank

:01 Pause in Plank

1 Sprawl Up to Squat

1 Air Squat Up

(No Measure)

Workout

Metcon (Time)

5 SETS*

20 Slam Ball (20/10)

20 DB Suitcase Lunge (35/20)|(20/10)

20/15 Cal Bike

-Rest 2:00 b/t Sets-

RX+: (slam ball >RX), (DBs>RX)

*Athlete must pick any (2) sets of the (5) total and perform 30 reps of the Slam Ball & 30 reps of the Lunge. No change to Cals. For example, athlete can choose Set 1 and Set 3 for the 30/30 or Set 2 and Set 5 for the 30/30 or any other combo. The three remaining sets are performed as written.

(Score is Total Time)