9.19.2017

Bear Flag CrossFit – CrossFit


Warm-up

Warm-up (No Measure)

3 Rounds

100m Run

8 KB Swings

6 Lunges

8 Ring Row

Then

7 Inch Worm Step Outs

10 Pigeons

15 Toe Touches

15 banded glute steps left then right

Skills and Drills

Metcon (No Measure)

AMRAP 12:

Min 1- 2 Chin Ups or 1 Rope Climb

Min 2- 2 Strict Pull Ups or 2 Ring Muscle Up

Min 3- 6 Pistols

Metcon

Metcon (Time)

For Time:

Buy In: 12 Deadlifts 225/155, 275/205

4 Rounds

15 KB Swings 53/35

40 Double Unders

6 Box Jumps 24/20, 30/24

Buy Out: 12 Deadlfits 225/155, 275/205

*17 Minute Time Cap*

Accessory

Metcon (No Measure)

8 Rounds TABATA Assault Bike 20-10

Then

40 DB Reverse Flys

30 Good Mornings