2.21.2018

Bear Flag CrossFit – CrossFit

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Question of the Day

Warm-up (No Measure)

4 Rounds

100m Run

5 Burpees

10 Ring Row

10 Sit Ups

Then

20 Band Pull Aparts

12 Step Outs

12 Pigeons

Skills and Drills

Metcon (No Measure)

EMOM 12:

Minute 1:

1 Rope Climb or 1-5 Strict Pull Ups

Minute 2:

8 Pistols

Minute 3:

5 Hand Stand Push Ups

*Pick a number on pull ups and stick to it

*Choose and modification of pistols needed

*Pick a modification for handstand push ups or modify number down but keep it.

*Don’t miss any of the minutes

Metcon

Metcon (AMRAP – Reps)

“Reps on Reps”

AMRAP 15:

20 Pull Ups (Rx+ 10 Bar MU)

25 Burpees

30 Push Ups

35 Med Ball Sit Ups 20/14
*Score is total reps

*One round is 110 reps

Accessory

Metcon (No Measure)

General:

4×12 Seated DB Press

Leaners:

1 Mile Run

Hybrid:

2000m Row

Gainers:

4×12 Seated DB Press