11/6/18

5
Nov

11/6/18

Announcements

3rd Annual In-House Throwdown! Grab a partner & register now

https://www.eventbrite.com/e/3rd-annual-throwdown-tickets-50824838460

CrossFit Ferus – CrossFit

View Public Whiteboard

Metcon (AMRAP – Reps)

A. 10:00 EMOM

odd- Max KBS 70/53

even- Plank on your Hands (RX+ Ring Plank)

B. 10:00 EMOM

odd- Max HRPU’s

even- Plank on your elbows (RX+ Hollow Hold)

C. 10:00 EMOM

odd- Max Shuttle Sprints

even- :30 WallSit
Rest 5:00 Between each piece! Push yourself to a consistent uncomfortable pace! On your static holds; hyperawareness of your positions and breathing is key. Enjoy 🤭