26
Nov
11/27/18
CrossFit Ferus – CrossFit
Metcon (Weight)
e3mom for 15:00 ( 5 sets )
12 Slamballs
9/7 Cal Ski
3 Power Snatch
Power Snatch does not have to be performed touch and go. We are looking to build each set in weight. Your last set should NOT be your only challenging set, get a good long warm-up in so the very first set you are ready to go!
Push/Pull Volume
4 sets
25 Unbroken Push-ups
25 Banded Pull-Downs
rest 1-2:00 after each set
Metcon (No Measure)
Mandatory Cool-Down
1:00 Couch Stretch each leg
1:00 Pigeon each leg ( Nose to Ground )
1:00 Banded Hip Distraction each leg
1:00 Banded OH Squat Hold
20 Swimmer Shoulder Complex
20 End Range Shoulder Lift-Off