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Bear Flag CrossFit – CrossFit

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Lesson Plan

Warm-up (No Measure)

:00-:04 Whiteboard

:00-:10 Warm Up

3 Rounds

10 Air Squats

8 Ring Row

100m Run


6 Inch Worms

6 Step Outs 3 Second Hold

:11-:13 Set Up

-Set Ups for pull ups/ get our equipment

:13-:19 Metcon Prep

All athletes together

-5 Wall Balls

-5 Pull Ups

-10 Sit Ups

:20-:23 Final Prep

-Use restroom/ get water

:23-:45 Metcon

:45-:60 Cool Down/Clean Up/Stretch

Question of the Day

Warm-up (No Measure)

What was the hardest WOD last week?


Metcon (Time)

“Black is Back”

2 Rounds For Tim:

40 Wall Ball Shots 20/14

18 Pull Ups/Rx+ 9 Ring Muscle Ups

400m Run

50 Sit Ups

*21 Minute Cap


Metcon (No Measure)

3 Rounds

10 Overhead KB Step Back Lunge

10 Hanging Leg Raises *3 Sec up 3 sec down