Bear Flag CrossFit – CrossFit

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Lesson Plan

Warm-up (No Measure)

0-4 Whited Board

0-10 Warm Up

4 Rounds

15 Air Squats

5 Push Ups

5 Strict Toes to Bar


20 Band Pull Aparts

15 Banded Good Mornings

10-15 Movement Specific- Squat Clean

15-18 Prep- Build to opening Weight

18-28 Weightlifting

28-31 Final Prep- Use restroom etc.

31-48 Metcon

48-60 Cool Down

Question of the Day

Warm-up (No Measure)

What movie can you watch over and over without ever getting tired of?


Clean (EMOM 10: 1 Clean)

Start at 70% and add 5 punds every round


Metcon (Time)


5 Rounds For Time:

20 Wall Ball Shots 20/14

15 Push Ups

10 Toes to Bar

*17 Minutes


Metcon (No Measure)

3x100m OH One Arm KB Carry

*one KB in front rack and one over head