Wednesday
CrossFit Feral – NW – CROSSFIT
Warm-up
Warm-up (No Measure)
ALT TABATA (:20 work, :10 rest)
MOVT 1- Jumping Jacks → Mountain Climbers
MOVT 2- Alt Groiners → Alt Lunges
Then…
2 ROUNDS:
:30 Pec Smash w/ Lax Ball R/L (or 1:00 Mobility)
10 Scap Push-Ups
5 Slow Push-Ups
Strength
Metcon (5 Rounds for weight)
5 SETS
7 Bench Press (Athlete Choice)
14 Tempo DB Bent Over Row (1111) (Athlete Choice)
-Rest as Needed b/t Sets-
(Score is Load for Bench)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
30 Burpees*
20 Sit-Ups
25/20 Cal Bike
*Burpees go down by 10 reps each round…30-20-10. Situps and Bike Cals stay the same each round.
(Score is Time)
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