4.19.2018

Bear Flag CrossFit – CrossFit

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Question of the Day

Warm-up (No Measure)

If you didn’t have to sleep, what would you do with the extra time?

Warm-up

Warm-up (No Measure)

3 Rounds

20m Empty Sled Push

5 Push Ups

20 Double Unders or Singles

Then

6 Inch Worm Step Outs

10 Iron Cross

10 Banded Good Mornings

15 Banded Knee Steps Left/Right

Strength

Metcon (Time)

3 Rounds

50m Sled Push

*Rest about 3 minutes between rounds

*Score is fastest round

*Mens is a 45 on each side

*Ladies is a 25 one each side

Metcon

Metcon (AMRAP – Rounds and Reps)

“Push Over”

AMRAP 12:

8 Push Ups

10 Box Jumps 24/20

30 Double Unders

Accessory

Metcon (No Measure)

Rest/Recovery