2.14.2018

Bear Flag CrossFit – CrossFit

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Warm-up (No Measure)

Which is harder, staying up late or getting up early?

Question of the Day

Warm-up

Warm-up (No Measure)

AMRAP 4:

2 Air Squats

Jog Down Back

4 Air Squats

Jog Down Back x2

6 Air Squats

Jog Down Back x3……..

Then

Sampson Lunge Down

Spider Man Crawl Back

Inchworm Down

Duck Walk Back

Bear Crawl Down

Strength

Front Squat (1 Rep)

*17 Minutes to build to a heavy single for the day

Metcon

Metcon (Time)

“I Was Runnin”

For Time:

800m Run

80 Double Unders (100 Singles)

20 Toes to Bar

400m Run

60 Double Unders (80 Singles)

15 Toes to Bar

250m Run

40 Double Unders (60 Singles)

10 Toes to Bar

*17 Minute Cap

Accessory

Metcon (No Measure)

General:

4 Rounds

12 Bent Over Row

12 Hip Thrust

Leaners:

4 Rounds

12 Reverse Fly

12 Flutter Kicks

Hybrid:

3 Rounds

100m Slam Ball Carry 40/30

(Carry against torso. Bear Hug)

12 Reverse Fly

Gainers:

4×12 Front Rack Step Back Lunge