6.25.2018

Bear Flag CrossFit – CrossFit

View Public Whiteboard

Lesson Plan

Warm-up (No Measure)

0-4 Whiteboard

4-12 Warm Up

AMRAP 4

2 Push Ups

4 Burpees

6 Lunges

1 Wall Walk

Then

12 Step Outs

12 Scorpions

12-15 Prep

15-39 Metcon

39-45 Final Prep

45-55 Build

55-60 Cool Down

Metcon

Metcon (AMRAP – Rounds and Reps)

“Flip”

AMRAP 2:

10 Lunges

10 Push Ups

Rest 2 minutes

3 Rounds

GO DIRECTLY IN TO NEXT METCON AFTER FINAL 2 MINUTE REST

Metcon (AMRAP – Rounds and Reps)

AMRAP 2:

20 Double Unders

8 Alternating DB Snatch 40/35

Rest 2 Minutes

3 Rounds

Build

Metcon (No Measure)

4 Rounds for Quality (and pump):

10 Strict Barbell Press

10 One Arm Bent Over DB Row 10/10