3.31.2018

Bear Flag CrossFit – CrossFit

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Question of the Day

Warm-up (No Measure)

Favorite thing about Crossfit?

Warm-up

Warm-up (No Measure)

Partner Up

400m Run

Then 3 Rounds each of

PA 10 Squats, 10 Lunges, 5 KB Swings

PB Hold Plank

Then

12 Step Outs

12 Pigeons

12 Inch Worms

Metcon

Metcon (Time)

“Hanging Out”

3 Rounds for Time:

PA-18/15 Cal Row

PB- Deadlift Hold 205/145

PB-18/15 Cal Row

PA- Deadlift Hold 205/145

*Must be holding deadlift for partner to be able to row

Metcon (Time)

“Getting Pumped”

3 Rounds for Time With a Partner:

30 Goblet Squats 53/35

30 Push Ups

*Split work as desired

Metcon (Time)

“Taking a Stroll”

3 Rounds for Time With a Partner:

PA-400m Run

PB-400m Run

*Tag hands before partner takes off