6/14/18

CrossFit Ferus – CrossFit

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Warm-up (No Measure)

20 Banded Bradford Press

20 Banded Rear Delt Fly’s

20 Big Arm Circles forward

20 Big Arm Circles backwards

5 Worlds Greatest Stretch/Leg

5 No Push-Up Inch Worms

5 Burpees

5 Broad Jumps

5 Squat Jumps

Grab a bar & make magic!!!

Thruster (5-5-5)

Build in weight each set. Last set should be an attempted 5RM. Score your heaviest set of 5

Metcon (AMRAP – Rounds)

4 * 200m Sprint E:90

Rest 2:00

5 * 100m Sprint E:90
Score is total # of rounds you are successful at staying at the prescribed workout. Max score would be 9 if all sets are successful