Ass & Abs Day 8

Bear Canyon CrossFit – Ass & AbsWarm-up2 Rds 2x 10 Banded Kick-Backs + :05 Hold at Top -45 Degree Abductor -Donkey Kick 10 Sit Up’sStrength5rds every 4:00 5x Front Squats w/ :03 Pause at Bottom 5x Deficit DL w/ :03 Eccentric *build each...

CardiOHHHYAAAAA!

Bear Canyon CrossFit – WODView Public WhiteboardMetcon (No Measure)5 Rds; Min 1) Bike 15 Cals Min 2) Ski 12 Cals or 24 Slamballs Min 3) Run 9 cals or 200m Min 4) 10 Devil press 35/30 rest 5 Mins Run The Loop

Bad Assn Wednesday Sweat

Bear Canyon CrossFit – SWEATView Public WhiteboardWarm-upWarm-up (No Measure)Warm-Up 40-20-09 1.Jumping Jacks 2.Sumo High Knee 3.Air Squats 4.QTR Squats 5.Side Lunges 6. Push-Up Side Plank 7. Down Dog to Plank 8. Mountain Climbers 9. Plank ScissorsWorkout...

Wednesday

Bear Canyon CrossFit – WODView Public WhiteboardStrengthDeadlift (HAP)Deficit Deadift (1×45# plate) NOT TNG deadlifts as we build.. Take 12 mins to build to a Heavy Single for the Day, try not to fail your heavy single. As you build you will match your 5rm...

Tuesday

Bear Canyon CrossFit – Open GymView Public WhiteboardJerk Behind the Neck + Jerk (3 @ max Weight, then 3 x 2 @ 90%)2 BHN + 1 Jerk = 3 * Split jerksPush Press Behind the Neck + Push Press (5 @ max Weight, then 5 @ 90%)3 BHN = 2 PP = 5 RepsBack Rack Lunge...