Announcements
Don’t forget on Labor Day Monday Sept 7 we only have 9/10:15/11:30 classes! Come and WOD and then enjoy the rest of the day with family and friends!
Bear Canyon CrossFit – SWEAT
Warm-up
Trainers Choice (No Measure)
Metcon
Metcon (No Measure)
4 Rounds for time
25 Barbell Curl and press
25 Barbell High Pull
25 Barbell Press
25 Bent over Row
25 Barbell Front Raise
25 Face-pulls
25 band pull aparts
25 Behind the Neck Press
25 close grip Push-Up
Every time you break or pause for more then 5 sec 5 Pull ups and 5 hang knee raise
Metcon (No Measure)
4 Rounds for time
25 Barbell Curl and press
25 Barbell High Pull
25 Barbell Press
25 Bent over Row
25 Barbell Front Raise
25 Face-pulls
25 band pull aparts
25 Behind the Neck Press
25 close grip Push-Up
Every time you break or pause for more then 5 sec 5 Pull ups and 5 hang knee raise
Metcon (No Measure)
4 Rounds for time
25 Barbell Curl and press
25 Barbell High Pull
25 Barbell Press
25 Bent over Row
25 Barbell Front Raise
25 Face-pulls
25 band pull aparts
25 Behind the Neck Press
25 close grip Push-Up
Every time you break or pause for more then 5 sec 5 Pull ups and 5 hang knee raise
Metcon (No Measure)
4 Rounds for time
25 Barbell Curl and press
25 Barbell High Pull
25 Barbell Press
25 Bent over Row
25 Barbell Front Raise
25 Face-pulls
25 band pull aparts
25 Behind the Neck Press
25 close grip Push-Up
Every time you break or pause for more then 5 sec 5 Pull ups and 5 hang knee raise
Core
Metcon (No Measure)
75 ab roll outs