2.5.2018

Bear Flag CrossFit – CrossFit


Question of the Day

Warm-up (No Measure)

What’s one thing you waste a lot of time doing?

Warm-up

Warm-up (No Measure)

AMRAP 4

Bear Crawl Down

4 Push Ups

Hop Back

3 Burpees

Then

12 Step Out hip circles

12 Pigeons

30 Ban Pull Aparts

15 Banded Good Mornings

15 Banded prss each arm

Strength

Strict Press (6×1)


*15 Minutes

Metcon

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

Accessory

Metcon (No Measure)

General:

4×12 DB Chest Press

Leaners:

10 Rounds TABATA Meter Row

Hybrid:

4×12 DB Chest Press

Gainers:

4×12 DB Chest Press