5/28 – Memorial Day is coming – Murph and Tacos

Bear Flag CrossFit – CrossFit

View Public Whiteboard

Lesson Plan

Warm-up (No Measure)

00-04 Whiteboard

04-12 Warm Up

400m Run

400m Row

8 Inch Worm

10 Step Out With Ham String Stretch (Ibby Step Outs)

10 Suicide Squats

Couch Stretch On Wall hold 10 Seconds each side. 2 Times each side

12- 18 Movement Specific- Squat Clean and Pistols

18-25 Metcon Prep- Build up to metcon weight/ Set up equipment

25-27 Final Prparations- Restroom/ Water etc.

27-48 Metcon

48-60 Cool Down

Question of the Day

Warm-up (No Measure)

If you had to re-do high school what would you do differently?


Metcon (Time)

“Hodge Road”

For Time:

5 Rounds

10 Squat Clean 135/95

10 Lateral Bar Burpees

5 Rounds

12 Pistols

8 Bupree Box Jump Overs 24/20

*21 Minute Cap


Metcon (No Measure)

3 Rounds

100m Med Ball Carry 40/30

*Carry at stomach with two hands and walk don’t run

1 Minute Plank

*Use weight if possible