1.17.108

Bear Flag CrossFit – CrossFit


Question of the Day

Warm-up (No Measure)

What do you think is the absolute best song to work out to?

Warm-up

Warm-up (No Measure)

500m Run

10 Push Ups

20 KB Deadlifts

10 Inch Worms

10 Banded Pass Throughs

20 Band Pull Aparts

Metcon Prep

Warm-up (No Measure)

7 Minutes on the clock to set up for metcon.

Complete 5 Ring dips at the modification you will be doing the workout with.

Metcon

Metcon (Time)

“Costco Trip Part II: The last Parking Spot”

800m Run

200m Farmer Carry 70/53

20 Ring Dips

200m Farmer Carry

20 Ring Dips

800m Run

*25 Minute Cap

Accessory

Metcon (No Measure)

General:

4 Rounds

12 Bent Over Row

12 Isolated Reverse Fly

Leaners:

WOD Only

Hybrid: 4 Rounds

12 Barbell Row

12 Isolated Reverse Fly

Geainers:

4×12 Bent Over Row