6.07.2018

Bear Flag CrossFit – CrossFit

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Lesson Plan

Warm-up (No Measure)

0-4 Whited Board

0-12 Warm Up

AMRAP 3

8 Goblet Squat

8 KB Push Press

8 KB Swing

Then

12 Pigeon

12 Step Out

20 Band Pull A Parts

12-17 Movement Specific- Front Squat

17-20 Prep

20-35 Front Squat

35-40 Final Prep

40-52 Metcon

52-60 Cool Down

Question of the Day

Warm-up (No Measure)

What outdoor activity haven’t you tried, but would like to?

Strength

Front Squat (3 Rep in 15 Minutes)

Metcon

Metcon (AMRAP – Rounds and Reps)

“Brute”

AMRAP 12:

8 Push Press95/65

8 Over Shoulder MB Toss 40/30

Accessory

Metcon (No Measure)

Recovery WOD:

1000m Row

2x1minute Step Out hold

2x1minute Pigeon Pose

2x1minute Couch Stetch

1000m Row