25
Nov
11/26/18
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″