1.25.2017

Bear Flag CrossFit – CrossFit


Question of the Day

Warm-up (No Measure)

Would you rather own a vacation house on the beach or a vacation cabin in the woods?

Warm-up

Warm-up (No Measure)

250m Run

20 KB Deadlifts

15 KB Swings

10 KB Good Mornings

10 Goblets Squats

Then

12 Step Out Hip Circles

10 Pigeon 3 Second Hold

10 Iron Cross

Strength

Deadlift (5×2)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

6 Box Jumps 24/20

8 Goblet Squats 44/25

10 Sit Ups

Accessory

Metcon (No Measure)

General: WOD Only

Leaners: 1 Mile Run

Hybrid: WOD Only

Gainers: WOD Only