11.06.2017

Bear Flag CrossFit – CrossFit


Warm-up

Warm-up (No Measure)

3 Rounds

200m Row

15 Air Squats

10 KB Swing

10 KB Strict Press 5/5

Then

12 Sampson Lunge

12 Pigeon

15 Toe Touches

With Barbell

10 Strict Press

10 Rear Rack Push Press

Strength

Overhead Squat (5×3)

17 Min

Metcon

Metcon (Time)

5 Rounds For Time:

10 Jerks 135/95

15 Box Jumps 24/20

*15 Minute Time Cap*

Accessory

Metcon (No Measure)

3 Rounds

12 Bent Over Dual DB Row

12 Step Back Dual Supinated DB Lunge

*For DB Lunge Hold DB in front of body with hands faced inward