Thu, Oct 15, 2026 CrossFit
Pump Flow
30 Min AMRAP

3 Sets
10/10 One Arm Dumbbell Bench
15 Plate Raises
.......Then 50m Bear Crawl

3 sets
10 Torpedo Curl n Press
10 Torpedo Skull Crushers
.......Then 50m Bear Crawl

20 Dumbbell Alternating Curls
15 Banded Kick Backs (per arm)
.......Then 50m Bear Crawl

*If you finish everything before the 30 minutes, start back from top and do 1 set of each with no Bear Crawls

**today’s Bear Crawl meters CAN be used for BINGO meters

Cool Down:
Group Stretch