Wednesday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

EMOM x 4 MINUTES

MIN 1 – :30 SA DB Press (R) + :30 SA DB Press (L)

MIN 2 – :45 Single DB Front Squats*

*Hold DB Across Chest

(No Measure)

Bodyweight Pump

Metcon (No Measure)

3 SETS FOR MAX REPS

1:00 – Hollow Rocks

1:00 – Air Squats

1:00 – Glute Bridge-Ups

-1:00 Rest b/t Sets-

(No Measure)

Full-Body Sweat Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

1:00 Wall Sit

2:00 Cardio Choice

20 Burpees

40 Flutter Kicks

-Rest 1:00-

AMRAP x 8 MINUTES

1:00 Wall Sit

2:00 Cardio Choice

20 Burpees

40 Flutter Kicks

-Rest 1:00-

AMRAP x 8 MINUTES

1:00 Wall Sit

2:00 Cardio Choice

20 Burpees

40 Flutter Kicks

*Pickup where you left off in each AMRAP.

(Score is Rounds + Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

5 SETS (:20 ON / :10 OFF)*

MOVT 1 – Single DB Curls**

MOVT 2 – Crossbody Mountain Climbers

*Both movements are 1 Set.

**Hold DB by both heads and curl from waist.

then…

Check out today’s NCMOBILITY from The Ready State!

(No Measure)