Bear Flag CrossFit – CrossFit

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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?


Turkish Get Up (1 Rep on one side)

12 Minutes


Metcon (Time)


6 Rounds For Time:

8 Toes to Bar

10 KB Snatch 53/25

*15 Minute Cap


Metcon (No Measure)


800m Light Jog

800m Light Row

15 Minutes of mobilixing