Wednesday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK…

200m EZ Jog

20 Sit-Ups

40 Mountain Climbers

80 Single Unders

200m EZ Jog

-Rest Remainder-

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Rounds and Reps)

AMRAP x 4 MINUTES

8 Glute Bridge-Ups

2 Walk-Outs*

8 Alt. Reverse Lunges

-Rest 1:00-

AMRAP x 4 MINUTES

8 Glute Bridge-Ups

2 Walk-Outs

8 Alt. Reverse Lunges

*From standing, walk hands of to plank then walk back up to standing.

(Score is Rounds + Reps)

Full-Body Grind Workout

Metcon (AMRAP – Rounds and Reps)

EMOM x 12 MINUTES

MIN 1&2 – Run 400m

MIN 3 – Max Burpees

-Rest 3:00-

AMRAP x 10 MINUTES

Run 200m

30 Lateral Hops

10 Up-Downs

(Score is Rounds + Reps)

Recovery Flow

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Yoga or Stretching*

*Athlete Choice

(No Measure)