11.29.2017

Bear Flag CrossFit – CrossFit


Warm-up

Warm-up (No Measure)

200m Run

50 Double Unders or Singles

12 Sit Ups

10 Push Ups

200m Run

12 Step Outs

20 Seated on floor DB Press

10 Strict toes to bar

Strength

Push Press (2 Rep)

12 Minutes

Metcon

Metcon (2 Rounds for time)

“Skinny Lunger”

Every 3 Minutes for 9 Minutes:

200m Sprint

8 Toes to Bar

Rest 5 minutes

Every 3 Minutes for 9 Minutes:

15/12 Cal Row

40 Double Unders

*Score is fastest round for each.

Accessory

Metcon (No Measure)

General: 10 Seated DB Press

Leaners: WOD Only

Hybrid: 4×10 Seated DB Press

Gainers: 4×12 DB Front Rack Step Back Lunges 12/12