6.08.2018

Bear Flag CrossFit – CrossFit

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Lesson Plan

Warm-up (No Measure)

0-4 Whited Board

0-12 Warm Up

3 Rounds

100m Run

10 Lunges

10 Air Squat

Then

10 Deep Step Out with 3 Sec Hold

10 Iron Cross

10 Pigeon

10 Banded Pass Through

10 Banded OHS

12-17 Movement Specific- OH

Squat With a Barbell

17-20 Set Up

20-25 Final Prep- 3×3 OHS at Metcon weight. Use restroom etc.

25-50 Metcon

50-60 Cool Down

Question of the Day

Warm-up (No Measure)

Which of your vices or bad habits would be the hardest to give up?

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Accessory

Metcon (No Measure)

40 Reverse DB Fly

40 Seated DB Press

40 Banded Tricep Extensions

40 Sampson Lunges