Wednesday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

AMRAP x 5 MINUTES

100m Run

10 Air Squats

10 Alt. Reverse Lunges

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Reps)

EMOM x 5 MINUTES

10 Mountain Climbers*

10 Push-Ups

Max Plank in Remaining Time

*L+R = 1 Rep

(Score is Reps)

Full-Body Grind Workout

Metcon (3 Rounds for reps)

EMOM x 8 MINUTES

MIN 1 – Max Burpees or Double Unders

MIN 2 – Max Air Squat or Max Lunges

-Rest 2:00-

EMOM x 8 MINUTES

MIN 1 – Max Burpees or Double Unders

MIN 2 – Max DB Alt Snatch or DB Swing

-Rest 2:00-

EMOM x 8 MINUTES

MIN 1 – Max Burpees or Double Unders

MIN 2 – Max Squat Hold or Hollow Hold

*Athlete can choose Burpees or Double Unders on each MIN 1. For MIN 2, athlete chooses either movement they want to perform each round.

(Score = #reps in each EMOM)

Recovery Flow

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Yoga or Stretching*

*Athlete Choice

(No Measure)