29
Mar
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