12.27.2017

Bear Flag CrossFit – CrossFit


Warm-up

Warm-up (No Measure)

60 Double Unders or Single *Practice a little

20 Lunges

20 Air Squats

15 Toe Touches

Bear Crawl Down/Back

Frankenstein Down

6 Inch Worm Step Outs

Heel toe walk back

Metcon Prep

Warm-up (No Measure)

With Barbell

10 Strict Press

10 Push Press

10 Front Squats

10 Thrusters

Then

5 Thrusters at WOD Weight

Metcon

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

Accessory

Metcon (No Measure)

General: 4×12 Seated DB Press

Leaners: 800m Row 800m Run

Hybrid: 60 Cal Assault Bike

Gainers: 4×12 Seated DB Curls