12/20/2017

Bear Flag CrossFit – CrossFit


Warm-up

Warm-up (No Measure)

4 Cone Suicide Runs

x2 at 50% x1 at 75% x1 at 90%

x1 100%

Then

Lunge Down

10 Pigeon

Lunge Back

3 Position Egg Roll x4

Inch Worm Back

20 Sit Ups

Frankenstein Back

15 Toe Tocuhes

Then

20 Ring Row

20 Band Pull Aparts Elbows Tucked

15 Banded Good Mornings

Metcon

Metcon (Time)

For Time:

Buy In- 800m Run

21-18-15-12-9-6-3

KB Swings 53/35, 70/53

Burpees
*20 Minute Cap

Accessory

Metcon (No Measure)

General:

4 Sets of 21’s With a barbell or with the curling bar

Leaners:

1200m Jog

Hybrid:

4 Rounds

12 Curls with a Barbell

15 Reverse Flys

Gainers:

4 Sets of 21’s With a barbell or with the curling bar