Bear Flag CrossFit – CrossFit

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Lesson Plan

Warm-up (No Measure)

0-4 Whiteboard

4-10 Warm Up

4 Rounds

4 Burpees

8 Ring Row

12 KB Russian Swing


3 position egg roll x4

8 Wide Stance Inch Worms

10-15 Movement Specific-Deadlift

15-19 Metcon Prep- Build to opening weight, use restroom etc.

19-29 Strenght

29-34 Final Prep- Set up for


34-46 Metcon

46-60 Cool Down- Great tome to clean up well and mobilize to recover from murph

Question of the Day

Warm-up (No Measure)

It’s Crossfit Games Game Day…. you’re going in to you first event…. what would your ideal meal be before hand?


Deadlift (EOM 10: 10 Reps@50%)

*Focus On Good Reps

*This is a lot of volume so don’t hesitate to go down a little if neccessary


Metcon (Time)

“Beat Up”

Every 3:00 for 12:00 Complete:

15 Hang Power Cleans 95/65

6 Bar Facing Burpees

*Score is slowest round


Metcon (No Measure)

Foam roll legs and back for 15 minutes