12.05.2017

Bear Flag CrossFit – CrossFit


Warm-up

Warm-up (No Measure)

3 Rounds

10 Cal Row

10 Lunges

10 DB Push Press 5/5

Then

12 Step Out Hip Circles

12 Pigeons

15 Banded Steps Left Right

15 PVC Pass Throug

15 PVC Overhead Squat

Metcon Prep

Warm-up (No Measure)

4 Thrusters With Empty Bar

4 OHS With Empty Bar

4 Thrusters 95/65

4 OHS 95/65

Metcon

Metcon (Time)

For Time:

21 Thrusters 95/65

30 Cal Row

15 OHS 95/65

25 Cal Row

12 Thrusters 95/65

20 Cal Row

9 OHS 95/65

15 Cal Row

*20 Minute Cap
*Athletes in larger classes comunicate with each other to make thing flow.

*Coach may stagger clock if needed.

Accessory

Metcon (No Measure)

General:

60 Cal Assault Bike (Moderate pace)

Leaners:

WOD Only

Hybrid:

8 Rounds TABATA Assault Bike

Gianers:

4×12 Bench