Tuesday

CrossFit Feral – NW – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND

1:00 Easy Bike

20 Alt. Groiners

20 KB Deadlifts

into…

2 ROUNDS

1:00 Moderate Bike

16 Alt. Lunge Steps (Bodyweight)

12 RKB Swings

into…

3 ROUNDS

:30 Hard Bike

8 Goblet Lunges

6 American KB Swings

Workout

Metcon (4 Rounds for reps)

4 SETS

2:00 Max Cal Row

1:00 KB Swing (35/26)

1:00 KB Goblet Lunges

-1:00 Rest b/t Sets-

RX+: (Max cal bike), (53/35)

(Score is Reps)

Finisher

Metcon (No Measure)

“TABATA”

TABATA 1 – Hollow Hold

-Rest 1:00-

TABATA 2 – Deadbugs

*Complete all 8 Rounds of T1 then transition to T2.

(No Measure)