Bear Flag CrossFit – CrossFit


Warm-up (No Measure)

500m Run


12 Step Outs 3 Sec hold knee out

12 Pigeon 3 Sec hold

12 Scorpion

20 Band Pull Aparts

20 Band Presses

10 Banded Pass Throughs

Then 3 Rounds

5 Pull Ups

5 Push Ups

10 Squats


Metcon (Time)

For Time:

Buy in 800m Run

Then 10 Rounds of

5 Pull Ups

10 Push Ups

15 Squats

Buy Out 800m Run

*Rx+ 20lb Vest. No in-between. 20lb or no vest.

*35 minute time cap


Metcon (No Measure)

Spend 10 extra minutes mobilizing

Then on assult bike complete the 10-20 TABATA Cycle