1.23.2018

Bear Flag CrossFit – CrossFit


Question of the Day

Warm-up (No Measure)

Would you rather never use social media sites / apps again or never watch another movie or TV show?

Warm-up

Warm-up (No Measure)

AMRAP 3:

Jog Down

3 Burpees

Jog Back

3 KB Push Press 3/3

Then

15 Banded Good Mornings

20 Band Pull Aparts

12 Hanging Leg Raises/Knee Raises

Metcon Prep

Warm-up (No Measure)

10 Minutes to Set Up for Both Parts of the WOD, practice DB Jerk and choose modification for toe to bar.

Metcon

Metcon (Time)

“High Speed”

With a 3 Minute Clock:

15/12 Cal Row

12 DB Jerks 45/30 (6/6)

8 Burpees

*3 Rounds

*2 Minutes Rest Between Rounds

*Score Is Fastest Round

Metcon (Time)

“Low Drag”

With a 3 Minute Clock:

10 Toes to Bar

200m RUn

8 Burpees

*3 Rounds

*2 Minute Rest Between Rounds

*Score is Fastest Round

Accessory

Metcon (No Measure)

General:

3 Rounds

12 Reverse Flys

12 Bench Press

Leaners:

8 Rounds TABATA Bike

Then 4×12 Bent Over Row

Hybrid:

4×12 Bent Over Row

Gainers:

3 Rounds

12 Bent Over Row

12 Revrse Fly