Announcements

Complete quarantine BINGO for your chance at a WHOOP
Participate in ZOOM classes for your chance to win a Rogue gift card!!
Happy Birthday to Angelica L.!!

Bear Canyon CrossFit – Open Gym

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LIVE

WARM-UP

40/20 X 10 ROUNDS

1. JUMPING JACKS

2 JUMP SQUATS

3 SIDE SQUATS

4 SIDE JUMP

5 HIGH KNEES

6 SIDE LUNGES

7 MOUNTAIN CLIMBERS

8 DOLPHIN PUSHUPS

9 PUSHUP ARM STRAIGHT

10. PUSH UP SIDE PLANK

10 MINUTES OF WORK

8 DB BOX STEP OVERS

8 PUSH-UPS

8 DB THRUSTERS

10 MINUTES OF WORK

8 BOX STEP OVERS

8 DB SNATCHES

8 DB DEVIL PRESS

6 MINUTES OF ABS

10 PLATE SIT -UPS

10 BODYWEIGHT RUSSIAN TWIST

20 PLATE SIT-UPS

20 BODY WEIGHT RUSSIAN TWIST

30 PLATE SIT-UPS

30 BODY WEIGHT RUSSIAN TWIST

40 PLATE SIT-UPS

40 BODY WEIGHT RUSSIAN TWIST