11/26/18 – Ferus Athletics

CrossFit Ferus – CrossFit

Single Leg Deadlifts (5-5-5-5)

4 sets

Single Leg Deadlifts 5/Leg

*increase in load every set*

DB Russian Twists 20

*grab a moderately heavy DB! Make sure the head touches the ground. Every tap on the ground =1 rep

Front Leg Elevated Lunges (5-5-5)

3 sets

Front Foot Elevated Reverse Lunges 5/Leg

* stay fast and tall on these*

DB 1/2 Turkish Get Up 3/Arm

*1/2 get up will finish with the athlete in a lunge position. Pick a weight that allows you to perform these reps unbroken on each arm

Metcon (AMRAP – Rounds and Reps)

14:00 AMRAP

5 TTB (3 Bar MU’s)

6 C2B Pullups (5 Pullups)

7 Pullups (7 TTB)

15 Box Jumps 24″/20″