5.24.2018

Announcements

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

00-12 Warm Up

3 Rounds

8 Light KB Swings

6 Lunges

4 Push Ups

Then

6 Ibby Step Outs

8 Inch Worms

10 PVC Pass Throughs

12-15 Movement Specific- Ring Dip

15-30 “Build”

30-33 Final Preparations- Restroom/ water etc.

33-50 Metcon

50-60 Cool Down

Question of the Day

Warm-up (No Measure)

Worse job you’ve ever had?

Build

Metcon (No Measure)

Complete

3 Rounds

5 Dips

21 Barbell Curls

Then

2×10 Dips

*Add weight on dips if possible

*All Dips Strict

*15 Minutes

Metcon

Metcon (Time)

“Burnt”

10 Lunges

10 Med Ball Over Shoulder 30/20

1 Deadlift 225/185

*17 Minutes

Accessory

Metcon (No Measure)

Rocvery WOD:

1000m Row

1200m Run

15 Minutes Foam Roll

15 Minutes Stretching