Wednesday, August 22nd, 2018

CrossFit Feral – NW – CrossFit

– GPP: Today’s work is a mix between GPP based and gymnastics. Overall, this work will challenge you, but should be fun and leave you feeling good after. Go heavy with your sledwork. Make sure you keep your elbows in front/ribs down with Front Rack Carries.

Warm-up

Warm-up (No Measure)

Foam Roll IT Band

Foam Roll Adductors

SMR Glutes (lax ball)

Bent-knee Iron Cross

Rollovers into V-sits

Rocking Frog stretch

Fire Hydrant circles

Mountain Climbers

Cossack Squats

Seated Piriformis stretch

Rear Foot Elevated Hip Flexor stretch

Metcon

1)10 Rounds of: 60 Yard Sledpull Powerwalk Forward. Rest 60s.

2) 8 Rounds: 40 Yard Sledpull Backpedal. Rest 60s.

3) 6 Rounds of: 20 Yard KB Front Rack Carry. Rest 60s.

4) 4 Rounds of: 40 Shoulder Taps OR 20s Handstand Hold OR 25 Ft. Handstand Walk

1): Metcon (Weight)

60 YD Sledpull Powerwalk Forward
– rest 60s

– go heavy

2): Metcon (Weight)

40 YD Sledpull Backpedal
– rest 60s

– go heavy

3): Metcon (Weight)

20 YD KB Front Rack Carry
– rest 60s

– elbow in front & ribs down

– score single KB weight

4): Metcon (AMRAP – Reps)

40 Shoulder Taps on wall
– scale is 20s HS Hold or plank shoulder taps

– RX+ is 25′ Handstand Walk

Cash out

Class Wall Sit OFF

*Who can go the longest