5.07.2018

Bear Flag CrossFit – CrossFit

View Public Whiteboard


Lesson Plan

Warm-up (No Measure)

:00-:04 Whiteboard

>Go over warm up/ WOD

>Discuss options for

scaling

>Make sure sure class is checked in

:04-:10 General Warm Up

200m Run

15 Toe touches

12 Lunges

20 Air Squats

20 Light KB Siwngs

:11-:15 PVC Front Squat Work

>Points of focus

-Hand Positon

-Elbows High

-Chest up

-Core tight

-Squat Below

Parallel

>10-15 Squats as a group

with corrections

:15-:32 Strength- Front Squat

:32-:35 Final Preparations

:35-:52 Metcon

:52-:60 Cool Down- Clean up Stretch

Question of the Day

Warm-up (No Measure)

What is your favorite snack to have at the movie theater?

Strength

Front Squat (5×3@80%)

*17 Minutes

*Do not exceed 80% for your sets

Metcon

Metcon (Time)

“No Air”

4 Rounds Time:

12 Power Snatches 95/65

9 Overhead Squats

250m Run

*17 Minute Cap

Accessory

Metcon (No Measure)

4 Rounds

10 Kang Saquats

*Tip: Keep them light

https://youtu.be/p2cQp1aAWjc