9
Oct
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
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