Wednesday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

EMOM x 3 MINUTES

50 Single Unders into Max Lunges

(No Measure)

Bodyweight Pump

Metcon (5 Rounds for time)

5 SETS ON A 10:00 CLOCK…

1:00 Cardio Choice

12 Burpees

(Score is Each Set for Time)

Full-Body Sweat Workout

Metcon (Time)

EVERY 4:00 FOR 5 SETS

30 Alt. Jumping Lunges

30 Air Squats

30 Glute Bridge-Ups*

then in the remaining time…

Max Plank Hold

*Check clock after last rep of Glute Bridge-Up for time.

(Score is Time)

Finisher + NCMOBILITY

Metcon (No Measure)

EMOM x 5 MINUTES

12 DB Hammer Curls + Max Gun Hold

then…

Check out today’s NCMOBILITY from The Ready State!

(No Measure)