Thursday
CrossFit Feral – NW – CROSSFIT
Warm-up
Warm-up (No Measure)
TABATA (:20 ON / :10 OFF)
Jump Rope*
*Switch up the movement every other round- Singles, Backwards, Tall Jumps, Doubles, etc
Into …
2 ROUNDS
10 Supermans
10 Scap Pull-Ups
5 Inch Worm + Push-Up
:20 Hollow Body Hold
5/5 Single Arm DB Sumo DL
Into …
2 ROUNDS
5 Kip Swings
:20 HS Hold (or :30 Plank)
10 Hollow Rocks
5 Pike Push-Ups
5/5 Single Arm DB Swing
Skill
Metcon (No Measure)
EMOM x 10 MINUTES
MIN 1 – :45 Practice on Gymnastic Goat*
MIN 2 – :45 Single, Double, or Triple Under Practice
*Gymnastic Goat should be any movement that athlete needs specific practice on…
HSPU
Pull-Up
Muscle-Up
HS Walk
Ring Dip or Bench Dip
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
4 SETS
AMRAP x 4 MINUTES
6 Alt. DB Hang Split Snatch (50/35)|(35/20)*
6 DB Box Step-Ups (24/20)**
24 Double Unders
*Alternate arms each rep, feet can split any way.
**Hold DB on either shoulder or in front rack. Do not rest behind the head.
-Rest 1:00 b/t Sets-
(Score is Rounds + Reps)
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