5.03.2018

Bear Flag CrossFit – CrossFit

View Public Whiteboard


Lesson Plan

Warm-up (No Measure)

:00-:04 Whiteboard

:00-:10 Warm Up

250m Row

250m Run

12 Step Outs

15 Toe touches

:10-:13 Turkish get up practice

:13-:18 Metcon Prep- T2B Drill

Parnter Up-3 Kip-3 Kip Leg Raise to partners hands low-3 to partners hands higher- 3 high as possible or to bar then switch with partner

:18-:30 Strenght-Turkish Get Up

:30-:24 Set Up/Final Prep

Set Up for metcon/use restroom etc.

:34-:49 Metcon

:49-:60 Cool Down/Clean Up/Stretch

Question of the Day

Warm-up (No Measure)

If you can change one thing that took place in your day today what would it be?

Strength

Turkish Get Up (1 Rep on one side)

12 Minutes

Metcon

Metcon (Time)

“Nothin”

6 Rounds For Time:

8 Toes to Bar

10 KB Snatch 53/25

*15 Minute Cap

Accessory

Metcon (No Measure)

Recovery:

800m Light Jog

800m Light Row

15 Minutes of mobilixing