10.18.2017

Bear Flag CrossFit – CrossFit


Our friend and long time member Luis Silva representing even at the top of Mount Whitney!

Warm-up

Warm-up (No Measure)

TAABATA x4

Jump Rope *Practice Doubles if you don’t have them

Then

20 Step Back Lunges

20 Push Ups

20 Ring Row

5 Wall Walks

Banded Knee Bear Crawl x3

8 Inch Worm Step Out

Skills and Drills

Metcon (No Measure)

EMOM 9:

1- Pistols 6 Reps

2- Handstand Walk

3- Ring MU 2 Reps

*Pistols- any progression of

*Handstand Walk- kick up/ free stand/ wall walk to shoulder taps

*Ring MU- 4 Strict Pull Ups/ Banded Ring MU progression/ go for your first ring MU/ practice ring MU

Metcon

Metcon (AMRAP – Reps)

With a 3:00 Clock Complete:

10 Ring Dips

40 DU (x2 singles)

Max Burpees

*4 Rounds

*2 Minutes Between Rounds

*Score is total burpees

Accessory

Metcon (Time)

For Time

60 Cal Assault Bike