Wednesday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

AMRAP x 5 MINUTES

30 Single Unders

20 Shoulder Taps

10 Tuck-ups

(No Measure)

Bodyweight Pump

Metcon (No Measure)

4 SETS

1:00 – “Crossbody” Mountain Climbers

1:00 – Push-Up Plank Hold

-1:00 Rest b/t Sets-

(No Measure)

Full-Body Sweat Workout

Metcon (AMRAP – Reps)

EMOM x 21 MINUTES

MIN 1 – Max Step-Ups*

MIN 2 – Max Weighted Sit-ups

MIN 3 – Max Single or Double Unders

*Athlete Choice to Perform With or Without Weight

(Score is Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

NOT FOR TIME*

40 Floor Press

40 Bicep Curls

40 Leg Lifts

40 Hammer Curls

*Break up in any order or in any combination in sets/reps.

(No Measure)