11/27/18 – CrossFit Ferus

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