Wednesday, September 26, 2018

CrossFit Feral – NW – CrossFit

– Metcon: Each 5-minute interval of today’s workout should be done at a fast pace, UB reps, minimal rest. The relative demand of the movement pairing should allow you to do so. Score = total rounds + reps.

Warm-up

Warm-up (No Measure)

200m Jog then,

Grab a light plate and complete:

50 Russian Twists (total)

40 Walking OH Lunges

30 G20H

20 Bent-over Rows (w. plate)

10 Burpees to the plate

*Rest as needed between movements/reps. This should be done at a slow pace.

Then,

Run 200 meters

Metcon

Metcon (3 Rounds for reps)

On a running clock:

AMRAP 5 (0:00-5:00)

10 S20H (115, 75)

10 Box Jumps (24, 20)

Rest 2:00

AMRAP 5 (7:00-12:00)

10 KBS (53, 35)

10 G2OH w. plate (45, 25)

Rest 2:00

AMRAP (14:00-19:00)

20 OH Lunges w. plate (45, 25) (total)

50 Double Unders

RX+: (135, 95) (KB Snatch in lieu of G2OH) (KB OH Lunges in lieu of plate)

L2: (95, 65) (20, 15) (35, 25) (35, 15) (45s Double Under Attempts)

L1: (65, 35) (20, 15 Step-ups) (35, 25 Russian Swings) (25, 10) (Single Unders)

Cooldown

Worlds Greatest Stretch x 30s each pose.