Wednesday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

EMOM x 5 MINUTES

50 Single Unders into Max Lunges

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 5 MINUTES

20 Tuck-ups

20 Air Squats

-Rest 2:00-

AMRAP x 5 MINUTES

20 Tuck-ups

20 Air Squats

(Score is Rounds + Reps)

Full-Body Grind Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 25 MINUTES

400m Run

50 Double Unders

50 Push-ups

50 Walking Lunges

400m Run

50 Double Unders

50 Plank Shoulder Taps

50 Air Squats

(Score is Rounds + Reps)

Recovery Flow

Warm-up (No Measure)

FOR RECOVERY*

2:00 Slow Walk

3:00 Flow Yoga Stretching**

*Nasal Breathing Only

**Athlete Choice