Thursday
CrossFit Feral – NW – CROSSFIT
Warm-up
Warm-up (No Measure)
400m Run (or 2:00 Any Cardio Machine)
2 ROUNDS
1:00 Mountain Climbers
1:00 Jumping Jacks
1:00 Groiners
1:00 Hollow Rocks
1:00 Alt. Sit-Thrus*
2 ROUNDS
10 Scap Pull-Ups or 10 DB Scap Pull-Backs
5 False Grip Ring Rows 5 DB Bent Over Row
10 DB Deadlift
10 Lunges
*From Plank position, rotate to bring one leg across the body and open the hips, then return to plank position and switch.
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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