Wednesday
CrossFit Feral – NW – CROSSFIT
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
20 Cal Bike or 2:00 Run, Bike or Row
-Into-
3 ROUNDS
7/7 Single Arm DB High Pulls
7/7 Single Arm DB Strict Press
25’/25’ Single Arm Overhead DB Walk
-Dumbbells away and barbells come out-
SPECIFIC WARM-UP
1 ROUND
10 Strict Press → 10 Push Press → 10 Push Press w/ Pause at the top
10 Alternating Groiners → 10 Glute Bridges → 10 Up Downs
1 ROUND
10 Push Press
10 Glute Bridges
1 ROUND
10 BB Push Press w/ (:01) Pause at the top
10 Up Downs
Workout
Metcon (Time)
FOR TIME
100 Push Press (135/95)|(95/65)*
*Every time you break 10 Up-Downs
(Score is Time)
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