Thursday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES

3/3 SA DB Deadlift

3/3 SA DB Upright Row

3 Up-Downs

3 Burpees

(No Measure)

Push x Pull Strength

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES*

MIN 1 – :50 Single DB Upright Row

MIN 2 – :50 Single DB Press

MIN 3 – :50 Single DB Overhead Hold

*For all three movements, hold single DB by both heads. Perform slow and controlled every rep.

(Score is Reps)

Push x Pull Workout

Metcon (AMRAP – Reps)

5 SETS FOR MAX REPS

1:15 – Max Single DB Thruster*

1:15 – Max Single DB Alt. Snatch

*Hold Single DB Across Chest

-1:00 Rest b/t Sets-

(Score is Reps)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!