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

04-10 Warm Up


8 Ring Row

6 KB Swings

4 Push Ups


5 Strict Pull Ups

15 Good Mornings

10-15 Movement Specific- Pull Up/Muscle Up/Kick Up/HSPU/Hand Stand Walk

15-17 Preparations- Set Up

17-27 Skills and Drills

27-32 Final Preparations- Restroom etc.

32-50 Metcon

50-60 Cool Down

Question of the Day

Warm-up (No Measure)

Last good book you read?

Skills and Drills

Metcon (No Measure)

5 Minutes to work

Pull Up/Muscle Up Practice

*Great time to work your kip, first strict pull up or first muscle up.

*If you’ve got muscle ups, complete a few sets of 2 to warm up for WOD/work effeciency

5 Minutes to work

Kick up/HSPU/Hand Stand Walk


Metcon (Time)

“No Love”

For Time:

Buy In- 30/25 Cal Row *Rx+ 3 Rope Climbs

5 Rounds

10 Pull Ups *Rx+ 5 Ring Muscle Up

18 Alternating DB Snatch 40/25, 50/35

Buy Out- 30/25 Cal Row *Rx+ 3 Rope Climbs

*18 Minute Cap


Metcon (No Measure)

4 Rounds

Max L-Sit on Parallettes or Max V-Sit

8 KB Bulgarian Split Squat