12.14.2017

Bear Flag CrossFit – CrossFit


Warm-up

Warm-up (No Measure)

250m Run

250m Row

20 Air Squats

20 Lunges

20 Sit Ups

Then

12 Step Outs

30 Second Pigeon

15 Toe Touches

12 Scorpions

10 Toes to Bar

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

8 Toes to Bar

10 Front Squat 95/65

200m Run

Accessory

Metcon (No Measure)

General: WOD Only

Leaners: 2000m Row

Hybrid: 3 Rounds

30 Cal Row 1 minute rest between rounds

Gainers: 60 GHD Sit Ups