4.12.2018

Bear Flag CrossFit – CrossFit

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Question of the Day

Warm-up (No Measure)

If you could time travel back to any era which would it be?

Strength

Metcon (No Measure)

3 Rounds

10 Bench Press

10 Bent Over Row

*Chose weights you can do for unbroken sets with good control but still are challenging

*90 seconds rest between rounds

Metcon

Metcon (Time)

“Ball and Chain”

5 Rounds for Time:

15 Air Squats

10 Over Shoulder Med Ball Toss 30/20

15 Sit Ups

*13 Minutes

Metcon (AMRAP – Reps)

“So You Want Abs”

TABATA 6 Times Through:

Russian Twist 20/14

Plank On Elbows

*Keep a running count of all you reps

*Planks held for the full 20 seconds will count as 5 reps. Planks not held for the whole 20 seconds will be 1 Rep.

Accessory

Metcon (No Measure)

Rest/Recovery/Mobility