12.07.2017

Bear Flag CrossFit – CrossFit


Warm-up

Warm-up (No Measure)

3 Rounds

100m Run

4 Push Ups

10 Ring Row

Then

12 Scorpions

12 Step Outs

20 Seated on floor DB Press 20/20

Accessory

Metcon (No Measure)

4 Rounds

10 Bench Press

12 DB Bent Over Rows

Metcon

Metcon (Time)

5 Rounds For Time:

12 Jerks 95/65

20 Sit Ups
15 Minutes

Accessory

Metcon (No Measure)

General:

2000m Row (moderate pace)

Leaners: 2000m Row (Moderate Rate)

Hybrid:

4×15 Tricep Pull Down With a Band

Then 1200m Row

Gainers: 4×12 Good Mornings