10/10/18

Announcements

3rd Annual In-House Throwdown! Grab a partner & register now

https://www.eventbrite.com/e/3rd-annual-throwdown-tickets-50824838460

CrossFit Ferus – CrossFit

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

10 DB Floor Press *you pick it*

20 Flutter Kicks holding DB’s

30 Alternating DB Hammer Curls

20/15 Cal Row/Ski/Bike * switch equipment every round *

10 Slamballs

:30 Slamball Deadbug Hold

Another Option:

10 Bench Press Heavy

10 TTB

20/15 Cal Row/Ski/Bike

10 TTB

10 ALT DB Snatch 65/45

25’ HS Walk
* Pure Oxidative energy system training here. If the intensity was there on Monday&Tuesday then today’s work should be much appreciated and needed by athletes *

Metcon (No Measure)

3 sets of

20 Kneeling Lat Pulldowns (overhand)

:20 SA R Arm Ring Plank

:20 SA L Arm Ring Plank