1.08.2018

Bear Flag CrossFit – CrossFit


Question of the Day

Warm-up (No Measure)

What is your all time favorite movie?

Warm-up

Warm-up (No Measure)

400m Run

10 Burpees

20 Lunges

20 Air Squats

10 Step Outs

10 Scorpions

30 Band Pull aparts

15 Banded steps left right

Then Complete 12 Pistols. Use any modification. Med ball, box, band etc.

Strength

Front Squat (5×2)

17 Minutes

Metcon

Metcon (Time)

“Vidaurre”

For Time:

40 Wall Ball Shots 20/14

60 Double Unders

30 Wall Ball Shots

50 Double Unders

20 Wall Ball Shots

40 Double Unders

*x2 Singles

*15 Minute Time Cap

Accessory

Metcon (No Measure)

General:

Front Rack Step Back Lunge 4×12

Leaners:

1 Mile Run

Hybrid:

Bulgarian Split Squats 4×10 (10/10)

Gainers:

Bulgarian Split Squats 4×10 (10/10)