12.8.2017

Bear Flag CrossFit – CrossFit


Warm-up

Warm-up (No Measure)

250m Row

20 KB Deadlifts

15 KB Swings

10 KB Bent Over Row 5/5

250m Row

Then

12 Step Outs

8 Inch Worms

Then

Burgner Warm Up With PVC

Jump Shrug x3

Jump Shrug High Pull x3

HH Muscle Clean x3

Foot Work 1/4 Drop x3

Foot Work Full Drop x3

Weightlifting

Low Hang Clean+Clean (1+1)

EOM 14

*Increase Every Round

Metcon

Metcon (Time)

5 Rounds For Time:

10 DB Deadlifts

8 DB Power Cleans

10 DB Front Rack Lunges

*1/5 Body Weight Each Hand

*15 Minute Time Cap

Accessory

Metcon (No Measure)

General:

4×12 Goblet Sqaut With Knees Banded

(Keep knees out)

Leaners:

One Mile Walk

Hybrid:

1 Mile Run

Gainers:

4×10 GHD Sit Ups