12.19.2017

Bear Flag CrossFit – CrossFit


Warm-up

Warm-up (No Measure)

TABATA 4 Cal Row

TABATA 4 Burpees

Then

Bear Crawl Down

10 Scorpion Push Ups

Bear Crawl Back

10 Step Outs

Side Shuffle Down

15 Toe Touches

Side SHuffle Back

20 Lunges

Metcon Prep

Warm-up (No Measure)

Go over Man Makers(Push Up+Row+Push Up+Ro+Squat Clean Thruster)

Do 2 Man Makers at lighter load and progress to 1/4 each hand or weight prefered for metcon.

Then:

Set up for hand release psuh ups/hand stand push ups.

Find challenging and maintanable progressions.

Complete 8 reps of your progression.

Metcon

Metcon (Time)

5 Rounds for Time:

18/15 Cal Row

2 Man Makers 1/5 Body Weight

10 Hand Release Push Ups(Rx+ HSPU)

2 Man Makers 1/5 Body Weight

*20 Minute Cap