6.05.2018

Bear Flag CrossFit – CrossFit

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Lesson Plan

Warm-up (No Measure)

0-4 Whited Board

0-10 Warm Up

4 Rounds

10 Cal Row

10 KB Swings

10 Ring Row

10 Seated KB Press

10-15 Movement Specific- Pull Up *Every work there pull up, kip or muscle up

15-20 Set Up

20-25 Final/Movement Prep- Warm up by doing a few movements of each. Use restroom, get water etc.

25-47 Metcon

47-60 Cool Down

Question of the Day

Warm-up (No Measure)

What are you currently worried about?

Metcon

Metcon (AMRAP – Reps)

“All the Way”

AMRAP 3:

Max Cal Row

Rest 3 Minutes

Metcon (AMRAP – Reps)

AMRAP 3:

Max Burpees

Rest 3 Minutes

Metcon (AMRAP – Reps)

AMRAP 2

Max Power Snatches 95/65

Rest 2 Minutes

Metcon (AMRAP – Reps)

AMRAP 2:

Max Pull Ups (Rx+ Bar Muscle Up)

Rest 2 Minutes

Metcon (AMRAP – Reps)

AMRAP 2:

Max KB Swings 53/35, 70/53

Accessory

Metcon (No Measure)

3×20 Banded Dead Bug

https://youtu.be/wCwn7-Z-XjE