Bear Flag CrossFit – CrossFit

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Lesson Plan

Warm-up (No Measure)

:00-:04 Whiteboard

:04-:10 Warm Up


Jog Down Back in Room

6 Lunges

4 Burpees


6 Inch worm to scorpion

8 Pigeon

3 Position egg roll x5

11-:13 Set Up for workout

:12-:18 Metcon Prep

Everyone together

8 Overhead Plated Lunge

4 Burpee to plate

4 Box Jump Overs

:18-:21 Final Prep

Use Restroom/ get water

:21-:51 Metcon

:51-:60 Cool Down/ Clean Up/ Stretch

Question of the Day

Warm-up (No Measure)

Whats one thing that made you laugh today?


Metcon (No Measure)

“In too Deep”

30 Minute Running Clock:

:00-:09 Every 3 Minutes

100m Farmer Carry 70/53

:09-:10 Rest/ Transition

:10-:19 AMRAP

8 Overhead Plate Lunge 45/25

8 Burpee to Plate *Hope on plate

:19-:20 Rest/Transition

:20-:29 4 Rounds

300m Row

10 Box Jump Overs 24/20

*Scores are slowest time

*Rounds and Reps


Metcon (Time)

Slowest Farmer Carry

Metcon (AMRAP – Rounds and Reps)

Metcon (Time)

Row and Box Jumps


Metcon (No Measure)

On the Assault Bike

:30 Hard

:60 Slow

9 MInutes