Wednesday, August 8th, 2018

CrossFit Feral – NW – CrossFit

– GPP: Today’s work is geared toward allowing you to split work as you feel works best for your team. Overall, have fun and worry about quality over quantity.

Warm-up

Warm-up (No Measure)

Group Indian Run!

Have athletes gather in a single file line outside. Everyone begins jogging together, staying in line. The Indian Run begins when the last person in line sprints to the front. When that person gets there, the next person at the end of the line sprints to the front of the line. Continue for 400 meters. Finish with 5 minutes of dynamic movements.

Skill

Spend 10 minutes working on skill for kipping/butterfly pullups, BMUs or MUs.

Metcon

With a partner:

10 Minutes of Sledpull or Push Max 100 Ft. Intervals

8 Minutes of Shuttle Sprint x 100 Meters Max Intervals

6 Minutes of DB Man Makers Max Reps (50, 30)

4 Minutes of Turkish Get-ups for Max Reps (53, 35)

Sledpull Powerwalk (Weight)

100m Shuttle Sprint (Distance)

50 meters out, 50 meters back

Dumbbell Man Makers (for reps) (AMRAP 6)

RX (50,30)

Turkish Get Up (AMRAP 4)

RX (53, 35)

Recovery

5 minutes of light foam rolling

5 Minutes of Parasympathetic Breathing