12.28.2017

Bear Flag CrossFit – CrossFit


Warm-up

Warm-up (No Measure)

20/18 Cal Row

10 Burpees

20 Sit Ups

30 Ring Rows

Then

12 Step Outs

12 Pigeons

15 Toe Touches

Metcon

Metcon (AMRAP – Reps)

“Abs of Steel”

AMRAP 3:

Max Sit Ups

Metcon (AMRAP – Reps)

“Am I Skinny Yet”

AMRAP 1:

Max Cal Row

*3 Rounds

*1 Min rest between rounds

Metcon (AMRAP – Rounds and Reps)

“When I Dip You Dip We Dip”

AMRAP 6:

9 Ring Dips

10 Med Ball Over Shoulder Toss 40/30

Accessory

Metcon (No Measure)

General:

3 Rounds

12 Good Mornings

12 Bent Over Row

Leaners:

2000m Row

Hybrid 4×12 Good Mornings

General: 4×12 Good Mornings