10.23.2017

Bear Flag CrossFit – CrossFit Kids


Warm-up

Warm-up (No Measure)

60 Double Unders/Singles

20 Air Squats

20 KB Swings

20 KB Press

20 Ring Row

Then

10 Step Outs

3 Position Egg roll x4

“Metcon Prep”

2 Rounds

4 Dead Lift

2 Box Jump

2 Box Jump Over

4 KB Snatch 2/2

Metcon

Metcon (Time)

For Time:

4 Rounds

8 Deadlift

10 Box Jumps

3 Min Rest Then:

3 Rounds

10 KB Snatch

8 Box Jump Over

30 Jump Rope

*17 Minute Time Cap