9.18.2017

Bear Flag CrossFit – CrossFit


Warm-up

Warm-up (No Measure)

AMRAP 4

1 Burpee

1 Push Up

1 Squat

2 Burpee

2 Push Up

2 Squat……

Then With PVC

10 Pass Thorughs

10 Good Mornings

10 OHS

Then

10 Step Outs

10 Pigeons

20 band Pull aparts

20 Band Presses

Strength

Metcon (No Measure)

Ring Dips

10-8-6-4-2

*All sets strict

*Use bands if needed. Decrease band tension as reps go down.

*Go weighted weighted for 6-4-2 if you can

Metcon

Metcon (Time)

21-15-9

Over Head Saquats 95/65

Toes to Bar

Calorie Row

*15 minute cap*

Accessory

Metcon (No Measure)

3 Rounds

30 Second plank on elbows

12 Lawnmowers

12 Bulgarian Split Squat