3/30/17

CrossFit Ferus – CrossFit

Metcon (No Measure)

Core Development:

50 Back EXT

50 Mountain Climbers

1:00 Plank Hold from rings

30 Back EXT

30 Mountain Climbers

1:00 Plank Hold from rings
Perform back extensions weighted if you are able to maintain form. Superman’s will be your scale out. Mountain Climbers will be focused on one knee at a time being pulled to your elbow.

Metcon (Time)

7 rounds:

7 DB Burpee Stepovers 55/35

7 Pull-ups RX+ C2B Pull-ups

E5MOM 100m Farmers Carry 70/53 KB

* Workout begins with farmers carry *

Metcon (No Measure)

Finisher:

50 Windshield Wipers