9.08.2017

Bear Flag CrossFit – CrossFit


Warm-up

Warm-up (No Measure)

3 Rounds

100m Run

4 Burpees

5 Toe Touches

6 Lunges

8 KB Strict Press

Then

10 Step Outs

10 Pigeons

10 Good Mornings

15 Band Pull a parts

Strength

Back Squat (3-3-3-2-2)

Metcon (Time)

6 Rounds For Time:

8 Front Squats 115/75, 135/95

8 Jerks

*15 Minute Cap

Accessory

Metcon (No Measure)

Weighted Glute Ham Raise on GHD 4×15

On the assurlt Bike

10-20 Cycle 8 Rounds (jush pugh the 10-20 button)