11
Jun
6/12/18
CrossFit Ferus – CrossFit
Warm-up (No Measure)
2 rounds increasing intensity each round:
20 Band Pull-Aparts
20 Russian KB Swings
:30 Bottom Squat Hold
:30 Hollow Hold
Metcon (Time)
For Time:
21-15-9
WB Shots & Burpees
(10:00 Cap)
Back Rack Lunge (10-10-10-10)
Perform 5 reps each leg. Build in weight each set
Metcon (Time)
For Time:
21-15-9
WB Shots & TTB
(10:00 Cap)