13
Jun
6/14/18
CrossFit Ferus – CrossFit
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