5.05.2018

Bear Flag CrossFit – CrossFit

View Public Whiteboard


Lesson Plan

Warm-up (No Measure)

:00-:04 Whiteboard

:04-:10 Warm Up

3 Round

4 Push Ups

6 Squats

100m Run

Partner is doing 12 Step outs Round one- 12 Scorpion Round 2- 12 Ring Row Round 3

:10-:12 Movements Specific- Bench Press Technique Talk

:12-:16 Set Up

:16-:54 Metcon

:54-:60 Clean Up Stretch

Metcon

Metcon (No Measure)

“Chasing the Wind”

:00-:12 1 Rep Bench Press

:12-:13 Rest/Transition

:13-:25 3 Rounds With a Partner

PA 250m Run

PB 250m Run

PA 15/12 Cal Row

PB 15/12 Cal Row

PA 12 Push Ups

PB 12 Push Ups

*One at a time and run one at a time

:25-:26 Rest/Transition

:26-:38 5 Rounds

PA 50m Sled Push 45×2/25×2

PB 50m Sled Push

PA 10 Burpees

PB 10 Burpees

*Scores are weight, time, time

Bench Press (1 Rep)

Metcon (Time)

Metcon (Time)