Wednesday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

AMRAP x 5 MINUTES

12 Jumping Jacks

12 Lunges

12 Glute Bridge-Ups

(No Measure)

Bodyweight Pump

Metcon (No Measure)

3 SETS FOR MAX REPS

1:00 – Pike Hold or HS Hold

1:00 – “”Crossbody”” Mountain Climbers

1:00 – Jumping Lunges

-1:00 Rest b/t Sets-

(No Measure)

Full-Body Grind Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

50 Jumping Jacks

25 Burpees

50 Glute Bridge-Ups

25 Up-Downs

50 Lunges

(Score is Rounds + Reps)

Recovery Flow

Warm-up (No Measure)

FOR RECOVERY

2:00 Slow Walk

1:00 Saddle Stretch (R)

1:00 Saddle Stretch (L)

1:00 Childs Pose

(No Measure)