6/18/18

17
Jun

6/18/18

CrossFit Ferus – CrossFit

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Warm-up (No Measure)

2 sets:

10 Jefferson Curls

10 SL Box Step-Ups

10 SL RDL’s

4 sets:

:30 Row/Bike

1:00 Rest

* Build In intensity each set to a maximal effort on last set *

Back Rack Lunge (3-3-3-3)

Perform 4 sets of 3 reps each leg. Build to a daily heavy set of 3

Pendlay Row (12-12-12-12)

Perform with an Overhand Grip.

Metcon (Time)

For Time:

400m run

50 SA DB Push Press 50/35

25 Box Jump Overs 24″/20″

400m run

30 SA DB Push Press 65/50

15 Box Jump Overs