5.16.2018

Bear Flag CrossFit – CrossFit

View Public Whiteboard


Lesson Plan

Warm-up (No Measure)

:00-:04 Whiteboard

:04-:12 Warm Up

AMRAP 4

10/8 Cal Row

4 Push Ups

5 Burpees

6 Sit Ups

Then

12 Scorpion

12 Pigeon

10 Egg Roll

:12-:15 Movement Specific- Toes to Bar

:15-:18 Movement Specific- Ring Dips

:18-:22 Preparations- Use restroom/Set Up

:22-:49 Metcon

:49-:60 Cool Down

Question of the Day

Warm-up (No Measure)

What would be worse, 20 minutes of burpees or a 10 mile run?

Metcon

Metcon (No Measure)

“Eat it”

27:00 Running Clock

0-10 AMRAP

8 Toes to Bar

12/15 Cal Row

:10-:12 Rest

:12-:20 5 Rounds for Time

8 Ring Dips

200m Med Ball Carry 30/20

*Must Carry with both hands in front of body

:20-:22 Rest

:22-:27 AMRAP

Burpees

*Score is Rounds+Reps, Time and Reps

Metcon (AMRAP – Rounds and Reps)

Metcon (Time)

Metcon (AMRAP – Reps)

Accessory

: Metcon (No Measure)

3 Rounds

12 Good Mornings

12 DB Box Step Ups 20″ Box