6.26.2018

Bear Flag CrossFit – CrossFit

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Lesson Plan

Warm-up (No Measure)

0-4 Whiteboard

4-10 Warm Up

400m Row

20 KB Swings

20 KB Dead Lift

20 Goblet Squats

15 Goodmornings

15 Toe Tocuhes

10-15 Deadlfit Specific

15-30 Deadlift

30-35 Final Prep

35-52 Metcon

52-60 Cool Down

Strength

Deadlift (Every Other Minute 10: 3 Reps @65%)

Metcon

Metcon (Time)

“Scuba Steve”

For Time:

Buy In: 1000m Row

Rest 2 Minutes

7 Rounds

12 Goblet Squats 70/53

8 Toes to Bar

*17 Minute Cap