6.22.2018

Bear Flag CrossFit – CrossFit

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Lesson Plan

Warm-up (No Measure)

0-4 Whiteboard

4-12 Warm Up

400m Run

15 Burpees

20 Air Squat

20 Ring Row

10 Scorpion Push Up

12 Deep Step Out with 3 Sec Hold

12 Good Morning with 3 sec Hold

12-15 OHS Specific

15-18 Prep

18-30 OHS

30-35 Final Prep

35-52 Metcon

52-60 Cool Down

Strength

Overhead Squat (2-2-2-2 @80%, 7@70%)

*17 Minutes

Metcon

“Gut Buster” (Time)

7 Rounds For Time:

3 Push Press

4 Clusters

5 Thrusters

95/65,115/75

17 Minute Time Cap

Accessory

Metcon (No Measure)

4×15 Hip Thrust

4×15 Barbell Curl