Bear Flag CrossFit – CrossFit

View Public Whiteboard

Lesson Plan

Warm-up (No Measure)

:00-:04 Whiteboard

:04-:15 Warm Up

400m Run

3 Rounds of Cindy


12 Sampson Lunges

10 Iron Cross

10 Scorpion

10 Egg Roll to Middle

:15-:20 Set Up and Prep

:20-:55 Metcon

:55-:60 Cool Down

Question of the Day

Warm-up (No Measure)

Which do you enjoy more, lazy day around the house or a day out and about?


Metcon (Time)


For Time With a Partner:

20 Rounds of Cindy

*Rx+ 20lb Vest


50 Deadlifts 205/145