Wednesday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

EMOM x 5 MINUTES

8 Goblet Lunges + 8 Single DB Strict Press

(No Measure)

Bodyweight Pump

Metcon (No Measure)

E2MOM x 8 MINUTES

:30 Side Plank L

:30 Side Plank R

:30 Max 1/2 Squat*

:30 Max Squat Hold

*From bottom of squat, stand up halfway then back down.

(No Measure)

Full-Body Sweat Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

30 Step-Ups

30 Sit-Thrus

30 Burpees

1:00 Squat Hold

1:00 Tabletop Hold

1:00 Jumping Jacks

(Score is Rounds + Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

3 SETS MAX REPS

1:00 Single DB Curls

1:00 Single DB Press

-Rest as Needed b/t Sets-

then…

Check out today’s NCMOBILITY from The Ready State!

(No Measure)