Wednesday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

EMOM x 4 MINUTES

8 Goblet Lunges + 8 Single DB Strict Press

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

10 Alt. Bicycle Crunches

10 Glute Bridge-Ups

10 Leg Lifts

(Score is Rounds + Reps)

Full-Body Sweat Workout

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – Cardio Choice

MIN 2 – AMRAP of 4 Single DB Deadlift + 4 Single DB Curls + 4 Single DB Push Press

-Rest 2:00-

AMRAP x 12 MINUTES

12 Up-Down + Tall Jump

12 Crossbody Mountain Climbers*

24 Plank Shoulder Taps

*1 Rep = L + R

(No Measure)

Finisher + NCMOBILITY

Metcon (No Measure)

AMRAP x 5 MINUTES

7 DB Around the World (L)

7 DB Around the World (R)

14 Standing Skull Crushers

then…

Check out today’s NCMOBILITY from The Ready State!

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