5.10.2018

Announcements

Mother’s Day WOD – This Saturday – Coffee & Donuts

Bear Flag CrossFit – CrossFit

View Public Whiteboard


Lesson Plan

Warm-up (No Measure)

:00-:04 Whiteboard

:04-:10 Warm Up- 3 Rounds

8 KB Deadlift

6 Push Ups

4 KB SDLHP

100m Run

Then 12 Step Outs 3 Position Egg Roll x4

:11-:16 Movement Specific- Tempo Deadlift.

Have everyone grab a barbell

>5 Reps from hip to top of knee

>5 Reps knees to mid shin

>5 Reps mid shin to hips

>5 Reps mid shin to hips 5 sec

up 5 sec down

:16-:31 Strength- Tempo Deadlift

:34-:47 Metcon

:47-:60 Cool Down, stretch, clean up, socialize

Question of the Day

Warm-up (No Measure)

What is your favorite hobby outside of the gym?

Metcon

Metcon (No Measure)

“Ring My Bell”

AMRAP 3:

7 Ring Dips

7 SDLHP 75/55

Rest 2:00

AMRAP 3:

35m MB Carry 20/14

Rest 2:00

AMRAP 3:

7 Ring Dips

7 SDLHP 75/55

*Scores are Rounds and Reps for each AMRAP.

*MB Carry will be marked at 35m down and 35m back. Each time you get to one end or the other it is a rep.

Metcon (AMRAP – Rounds and Reps)

AMRAP 3: Ring Dips/SDLHP

Metcon (AMRAP – Reps)

AMRAP 3: Med Ball Carry

Metcon (AMRAP – Rounds and Reps)

AMRAP 3: Ring Dips/SDLHP

Accessory

Metcon (No Measure)

Recovery WOD:

1500m Row at a slow pace

Then

20 minutes mobilizing

5 Minutes foam rolling lats

5 Minutes foam rolling legs

5 Minute rolling hamstrings on a box with a soft ball

5 Minutes holding deep step outs