Thursday, June 27, 2019

CrossFit Feral – NW – CrossFit


Warm-up (No Measure)

Coach’s Choice

Body Armor

3 x 100m Walk, two dumbbells.

First 25m – Left DB Overhead, right DB at Hang.

Second 25m – Left DB at Hang, right DB Overhead.

Third 25m – Both DB’s at Front Rack

Fourth 25m – Both DB’s Overhead

Athlete’s choice on the dumbbell loading, with positioning being the focus. Resting as needed between, the aim here is to constantly be working towards a better position. Not for score or time, but for quality movement.


Chutes & Ladders (AMRAP – Rounds and Reps)


Buy In: 75/50 Calorie Row


3 Wallballs, 3 Burpees

6 Wallballs, 6 Burpees

9 Wallballs, 9 Burpees

Up By 3’s Until Time Cap

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