Wednesday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK…

1:00 Cardio Choice

20 Sit-Ups

40 Mountain Climbers

80 Single Unders

Cardio Choice Until End…

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

50 Mountain Climbers

50 Flutter Kicks

(Score is Rounds + Reps)

Full-Body Sweat Workout

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

2:00 Cardio Choice

2:00 Max Double Unders

50 Plank Rotations*

then in the remaining time…

Max Wall Sit**

-Rest 2:00-

ON A 8:00 RUNNING CLOCK…

1:00 Cardio Choice

1:00 Max Double Unders

50 Plank Rotations*

then in the remaining time…

Max Wall Sit**

*1 Rep Plank Rotation = Plank Down to Elbows and Back Up.

**Everytime you break, complete 2 Wall Walks.

(No Measure)

Finisher + NCMOBILITY

Metcon (No Measure)

3 SETS

20 Single DB Curls

20 Single DB Behind Head Extensions

20 Hollow Rocks

-Rest as Needed b/t Sets-

then…

Check out today’s NCMOBILITY from The Ready State!

(No Measure)