Tuesday, August 28th, 2018


New Class Hours starting in September! Check Email, Wodify, FB Group or ask a Coach!

CrossFit Feral – NW – CrossFit

– Strength: The purpose of today’s floor press work is to train the lockout and triceps. Total volume is a bit higher to elicit muscular gainz!
– Metcon: Today’s piece is mixed aerobic/GPP. Your efforts should be sustained for all 5 rounds so try to choose a pace you know you can maintain. Effort should be around 80%. Try to complete all farmer carries UB. Score = total calories for all 5 rounds.


Warm-up (No Measure)

60s easy Row. Take a mental note of how far you went.

Then with a band:

30 Banded Pull-aparts

10 Yoga Push-ups

20 Scorpions (total)

30 Banded Pushdowns

10 Yoga Push-ups

20 Strokes on the Rower

30 Banded Pull-aparts

10 Yoga Push-ups

20 Thoracic Rotations (10 each)


Bench Press (10-8-6-4)

– rest 90s

– build to moderate weight


Metcon (Calories)

5 Rounds of:

2 Minutes Max Calories on the Rower

100 Meter Farmer Carry (53, 35)

Rest 60s.

*Score = total calories after all 5 rounds

Rx+: (Bike), (70,53)

L1: 2 minutes max 50m shuttle runs (Score: 50m = 5 reps/calories)


Double KB Rows: 4 x 8. Rest 60s.

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