CrossFit Ferus – CrossFit

Warm-up (No Measure)

Mobilize Hamstrings & T-Spine before class:

200m jog or light 250m row

Group Stretch

Strength Specific Warmup:

1*10 at 40% DL

3*3 Warming up to your first working set at 80% DL

Deadlift (3-3-3-3-3-3)

First set starts at 80%. Build each set in weight as long as your form allows it. If the weight feels heavy and mechanics feel off pull back and work at 80% by performing each set in singles to focus on form.

Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP


Plate Lunges 45/25


Rest 3:00 before next WOD
Plate can be held anyway athlete chooses.

Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP


Plate G2OH 45/25


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