Bear Flag CrossFit – CrossFit

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Lesson Plan

Warm-up (No Measure)

:00-:04 Whiteboard

:04-:12 Warm Up

400m Row

20 Russian KB Swings

18 Lunges

15 Good Mornings

12 Iron Cross

10 Egg Roll to Middle


20 Band Pull Aparts

15 Banded Steps left/right

:12-:15 Movement Prep- Go over movement in the “Build” session

:15-:18 Set Up

:18-:30 “Build”

:30-:33 Final Preparations

:33-:45 Metcon

:45-:60 Cool Down/Mobilize

Question of the Day

Warm-up (No Measure)

Whats the best movie you’ve seen recently?


Metcon (No Measure)

4 Rounds

10 DB Chest Press

10 Lawn Mowers

10 Hollow Rock

*12 Minutes


Metcon (AMRAP – Rounds and Reps)

“KB Don’t Lie”

12 Russian KB Swings 53/35

10 KB Front Rack Lunge

8 KB Push Press


Metcon (No Measure)

Rocovery WOD:

2000m Row at a slow pace

2 Minute Step Out on each side

15 Minute foam rolling and mashing