Bear Flag CrossFit – CrossFit


Warm-up (No Measure)

250m Rn

20 Sit Ups

20 KB Swings

10 KB Push Press

10 KB Thrusters


10 Pigeons

10 Step Outs

8 Inch Worms

20 Banded Good Mornings

10 Banded Squats

Part A

Metcon (AMRAP – Reps)


Sit ups x3

Elbow to hand plank x3

Russian Twist x3

Hallow Rocks x3

*Stay on each movement for three rounds.

*Score is totoal reps so keep a running count

Metcon (Time)

5 Rounds For Time:

15 Wall Ball Shots 20/14

10 Box Jumps 24/20

250m Run

*20 Minute cap


Metcon (No Measure)

15-20 Minutes of Mobility

or do an accessory session from a day you missed