HAPPY FRIDAY…..

Bear Canyon CrossFit – SWEATView Public Whiteboardwarm upWarm-up (No Measure)40-20-10 1.Jumping Jacks 2.Front Lunges 3.Back Lunges 4.Air Squats 5.Burpees 6.KB Swings 7.KB High Pulls 8.KB Alternating Swings 9.KB Air Squats 10.KB Russian TwistMetcon (AMRAP)Metcon...

TGIF

AnnouncementsDon’t forget to reserve for classes!Bear Canyon CrossFit – WODView Public WhiteboardStrengthBack Squat (3×10)3x 10 Reps at 65-70% of your new 1RM every 2:30 minsMary (AMRAP – Rounds and Reps)20-Minute AMRAP of: 5 Handstand...

Swol Day Thursday

AnnouncementsDon’t forget to reserve for classes!Bear Canyon CrossFit – WODView Public WhiteboardMetcon (No Measure)For Time: 21-15-9 Cal Row Bench Press 155/105 60% or 60% of 1 RM rest 2 mins 9-15-21 Bench Press Calorie Row Rest 5 min 100 Band...

Warm Up

Bear Canyon CrossFit – SWEATView Public Whiteboardwarm upWarm-up (No Measure)Warm Up: 40-20-10 1.Jumping Jacks 2.Lunges 3.Side Lunges 4.Back Lunges 5. Air Squats 6. Burpees 7. Dolphin Pushups 8. Push Up Extend 9. Mountain Climbers 10. Downdog to PlankMetcon...

Wednesday

Bear Canyon CrossFit – WODView Public WhiteboardStrengthClean+ Front Squat (6×1)Clean+ 4 Front SquatsE2M for 6 sets. Building to a heavy Complex of 1 squat clean + 4 front squats.Metcon (Time)For Time: 20 DL 225/155 20 T2B 40 Cal 20 T2B 20 DL...