12.04.2017

Bear Flag CrossFit – CrossFit


Warm-up

Warm-up (No Measure)

400m Row

50 Double Unders or Singles

20 KB Swings

20 Goblets Squats

20 Sit Ups

Then

12 Step Outs With 2 Second hold

15 Toe Touches

12 Scorpions

Then With Your Barbell 12 Good Mornings

Strength

Front Squat (1-1-1-1-1@85%)

15 Minutes

Metcon

Metcon (Time)

“Lungs and Grip, Grip and Lungs”

For Time:

40 DB Snatches 40/25, 50/35

20 Toes to Bar

40 Double Unders

30 DB Snatches

15 Toes to Bar

40 Double Unders

20 DB Snatches

10 Toes to Bar

40 Double Unders

*Alternating hands each rep on DB Snatch and must touch ground. May switch hands mid air or on floor

*17 Minute Cap

Accessory

Metcon (No Measure)

General:

40 DB Reverse Flys

40 DB Curls

Leaners:

1200m Row

1200m Run

Hybrid:

4×12 Bent Over Row then

1200m Row

Gainers:

4×12 Bent Over Row