9.12.2017

Bear Flag CrossFit – CrossFit


Warm-up

Warm-up (No Measure)

5 Minute AMRAP:

20 Double Unders

10 KB Swings

8 Lunge

6 KB Dead Lifts

4 Burpees

Then

3 Position Egg Roll x4

8 Inch Worm Step Outs

Then WIth a Barbell

20 Bent over row

10 Rear Rack Push Press

5 Snatch Balance

5 HH Snatch Pull

5 HH Muscle Snatch

5 LH Power Snatch

5 Power Snatch

Strength

Deadlift (5@75%, 3@80%, 1-1-1@85%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

6 Dead Lifts 115/75

8 Power Snach 115/75

10 Box Jumps 24/20

Accessory

Metcon (No Measure)

5 Minute Kipping Practice

Then

4 Rounds TABATA

Hallow Rocks

Russian Twist

Plank On Elbows